First – Christian and I rode our bikes to school today. The ride to Hillview was entirely into a strong headwind. The wind and my dead legs made it difficult. After school and track practice (the kids did some Indian runs) I got on my bike and rode it to the area by the gym. I came to a stop with my right foot unclicked. I made a sharp left as I stopped, lost my balance and fell to the left. I am not sure how, but the outside of my right foot ended up with a line of cuts. Blood was running down to my sock. I had to go in the school office and clean and bandage myself for the ride home.
When I got to the track for the HDR workout I was feeling really sore. Probably mostly the workout yesterday, but I suppose the fall could have had a little to do with it. We warmed up as usual and did what I called the six pack workout. 6 reps of 2 minutes followed by 1 minute. Each rep had a 2 minute recovery. With each 2 minute lap I got my 400 meter split. They were all 1:45 – 1:48.
Justin Patananen was there doing his workout. He did a few things and then actually joined us for a few reps. It was cool to see him and Neil running out there in the front side by side. This Sunday each of them are running the Orange County Half marathon. After a couple of sets I pulled Justin Koo aside and suggested he notch up the workout a bit. On the 1 minute intervals he was running around 350 and on the 2 minutes he was running 600s. So I suggested he was probably getting too much recovery and that he do laps instead of minutes. So Justin then ran 800s at around 2:48, so he had 1:12 recovery. His 400s were around 75, so he had 1:45 recovery before the next 2oo. He appreciated the extra attention and effort required to complete the workout.
Today’s Running Miles 6.5
This Week 6.5
2011 Miles – 555.5
This week’s cycling 12
2011 Cycling Miles – 114.5