Oreo kind of day

Oreo? What are you talking about?
You know how a sandwich cookie, like an Oreo is hard on the outside and soft in the middle?

That was like my track workout today. The first and last were focused efforts and close to the target pace, the two middle halves got off to a slow start and I struggled to keep them in the ball park.

I was at the track to do 4 x 800 (or half miles). I did 3:35, 3:57, 3:49,  and 3:38.

Definitely suffered from a lack of focus as I started the middle two reps. I could feel my mind wandering away, picking through one or more of my "to do" list and taking it on, instead of concentrating on the run.

There was a strong breeze on the straight-away and you didn't feel it on the back stretch so that helped to contribute the 'lazy' start. I should have shifted to start on the other end so I would go into the breeze to begin with and that would wake me up. Instead, I got lulled into a nice easy pace on the back stretch, then came around the corner facing the breeze and a pace deficit that wouldn't be easy to recover from.

Concentration is key to pace work. Especially when you are doing it alone!

May the roads and trails be kind to you today or your next run.

Note photo credit to sassyradish for use of the handmade oreo - looks yummy!
http://www.flickr.com/photos/sassyradish/3382035562/sizes/m/

Spring time? almost

I got over to the Franklin High School track yesterday for some pace work. It was my first time this season on the track and it was warm enough to do so.

After a warm up, 3 x 800 was the order for the day. I felt pretty good doing 3:29, 3:38 and then closing with 3:32. A good run home (2 miles) gave me a total of 4 for the day on the FIRST Program

I have the St Pat's 5K to run next week down in Providence. I did the inaugural run last year and it was a good event. Well organized, festive and out and back course, up hill going out, downhill coming back can make for some good times, even if it is early in the season.

What are you up to with your running?

Are you on track to do what you need to today?

Are you on track to do what you need to today or did you leave a sock at the sta, originally uploaded by shersteve.

Hopefully, you did not leave a sock at the starting line?

Down at the track for my pace workout this morning, I saw one sock near the starting line and another about 20 yards away. I guess it was warm and they decided to remove them.

Socks are good to absorb sweat and reduce friction which can create blisters. Yes, there are arguments for running barefoot too but that doesn't work very well in an urban environment.

Bottom line: be prepared for your workout. Make it a good one!

First track workout

Are you going to stagger to the start today? Or take the inside track with focus, originally uploaded by shersteve.

Are you going to stagger to the start today?

Or take the inside track with focus and determination?

I did my first track workout this morning. It felt a little strange at first. It has been several months since I was on a track. The ankle and new brace have continued to behave well. Knock on wood, I hope it continues that way.

I started with some simple strides working my way up a small ladder. 100-200-300-300-200-100. With a walk/jog recovery of the same distance for each step. Then I ran home from the track (another 2 miles) for a total workout of about 3.5 miles.

A good work out. I will sleep well tonight.