1/19 to 1/25: Another Failure, a Bigger Goal, and Training With NOP

GBTC Invite 1-Mile Race Report: Another failed attempt. 5:03

My expectations were a bit lower going into this mile attempt. The previous week started with a 21 mile long run, followed by a 3-day virus - and getting sick put a major damper on my recovery. So leading into the 2nd sub-5 attempt, I knew the legs would struggle with pop, but I was still moderately hopeful. Long story short, it didn't happen. I know...excuses are like butt holes, whatever.

So what to do after a hard 1-mile race effort...Why not take a page out of the Nike Oregon Project's book and do a hard workout? So I went out for 6 miles and averaged 6:50/mile. Nothing great, but it was a hard effort. And the bigger goal here is Boston. So I won't sweat the mile for the time being, and I'll focus on making sure I have enough longer-quality runs from here until April.

19-Jan		GBTC/Tempo		0:06:50		10		AM: GBTC Invitational 1 mile in 5:03 PM: 5 mile tempo in 34:09, w/warmupcooldown
20-Jan		MLR Recovery				0		WTF, stomach bug.
21-Jan		MLR Moderate		0:07:30		12.02		AM: 2m w/Raleigh in 14:30 PM: 10m in the storm in 1:18:36
22-Jan		Moderate		0:07:56		7.09		Not a fast time, but it was slippery and 0 degrees, so I was working pretty hard.
23-Jan		Intervals				14.3		1000/800/600x2/1000/1600/200x2 - Nike Oregon Project at the BU track doing a workout at the same time…no big deal.
24-Jan		Recovery		0:08:05		4.29		Ran to work in -10 degrees thanks to a brutal windchill.
25-Jan		Fresh Pond/Easy				12.37		AM: Felt terrible for Fresh Pond and just decided 1 lap was enough 6:04/mile for 2.25. PM: Ran to and from BU…new 2m AR. Not me though.

Splits:

1000-3:28.3

800-2:38.62

600-1:59.91

600-1:57.52

1000-3:29.79

1600-5:45.32

200-33.69

200-34.56

Pretty cool story about the interval workout...Rupp/Salazar/Hasay/Cain/etc. were finishing a workout as CSU was warming up. That alone was pretty cool - watching an Olympic Silver medalist make 29 second 200's look easy is fun.

Even cooler - for our first 1k, I went out to set the pace and Rupp & Salazar were sitting on the bank of the track having a conversation. As we came around on the 3rd lap of the 1k, Salazar was standing up with his stop watch looking at us and said, "c'mon now, gotta pick it up!"...He could have been just telling Rupp what to expect under a certain scenario during his 2-mile WR attempt, but more likely - he has his eye on making CSU his east coast arm of  the Nike Oregon Project.

Total Miles: 60.07