TNT #11 - July 3, 2007

While it looked like it was going to rain almost all day, we were treated to a cooler temp than we've been running in thanks to the cloud cover. At 70 degrees you can run just a little bit harder and make do with the recovery after each interval. There were 13 of us on the track, with Coach Kip assuming the timing duties in preparation for his race today in Dundalk. The workout was this:

800-400-200
800-400-200
800-400-200
800-400-200

2 minutes rest after the 800, 1:30 after the 400 and 2:15 after the 200. The idea was to run the 800 at whatever was going to be repeatable, and then run a few seconds faster than that pace for the 400, then make the 200 hard. Ironically enough I went faster on each 800 (2:36, 2:35, 2:34, 2:32) but then ran a few tenths of a second slower each 400/200 (even though everything was actually quite quick for me).

Either way I don't think my 115 mile proposed ride for today (Wednesday) is going to be feasible, my legs aren't recovered yet at 8 a.m. I'll change today's ride to about 80 and then do the longer ride on Saturday.

And news straight from the streets of Dundalk: Kip just called and said he got to the race, felt really good and hit the first mile in about 4:32! Awesome, right? Well, the cop was doing a terrible job at driving the course, and while people on the road were yelling that he was going the wrong way, he insisted he was correct and Kip came through the finish line in a very fast 11 minutes for 6k! The cop said, "well, you're done!" and Kip said no way Jose, and went back out on the course. He wound up finishing in around 23 minutes, so probably pretty close to 5 miles (should have been 3.72). I asked him if they still gave him the win, to which he replied "no, but the race director refunded me and is going to comp my next entry into her race." To add insult to injury, there is apparently no money at this race for the winner anyway, instead, they give you an American flag. Wow. I am floored. Hopefully Dave fares better down in Arbutus.