Morning run was an uphill 6 mile run. Felt a little sore but figured most of that tightness would be let out throughout the day with Egoscue (body alignment clinic) and with massaging the muscles before the afternoon workout. On workout days, I do strider drills which consist of karaoke, high knees, butt kicks, quick feet, backwards, leg gates, and A and B skips.

Afternoon workout at Santa Monica College Track. Little chilly for Southern California standards but I digress.

2 mile warm up
10 x 100
8 x 200 (2 fresh (33), 2 good (30)
400 easy
3 x 400 (200 recov)
400 easy
3 x 400 (200 rec)
400 easy
3 x 400
800 easy
3 x 400 (All under 60 secs) (200 recov)
1.5 cool down

I thought of a clever way to get all of my splits since my Coach hates when I look at my watch. I had a teammate write them down secretly but when asked what he was writing down by my coach, he took the paper and said “oh, I could use that, thanks.” Plan busted.

For the last set of 400’s, the happenings around the track were shocking. Around one turn there were the cheerleaders practicing their cheers. On a straight away, there were two open doors to the athletic building. One was playing Irish jig music and the other was playing bongo music. The football team were practicing their field goals, so we were dodging the landings on the turn. Then the parking garage had what sounded like 5 different alarms going off. It was like a fan filled stadium except not at all. Needless to say, I ran that one the fastest.

About 10.5 on the track. 16.5 total for the day. Legs were pretty tired and sore but happy with the workout. Usually speed workouts would not be done this early in the season but we treat these like fartlek workouts so its more of a distance workout with quality minutes.

If you want to know more detailed information about my times for my workouts follow me on twitter (@NicKarwoski) or check me out on Logarun.

We Are One 365.

AR. NF. NR.

Nick