Welcome to Sam Mackenzie's Training Log

DNR for the first time in a while.  Spent the whole day in the car pretty much.  Went straight to work after and got home around 10:30.

Super muddy Rittenhouse (aka Junkyard) Trails.

3 sets of 5 400's on the outdoor track w/ 100 jog between reps, 6:30 between sets.  Weather was beautiful.  Ran the first and second set out front with Mike D with him leading most of the second set.  For the third set, Gregg, Brad, and Kyle joined us.  I felt good for the most part, about a 6 on a 10 point scale.  Feet were sort of sore--not sure what to do about that come 5,000 time.

67.2, (31.6), 66.0, (32.5), 66.0, (34.0), 67.3, (32.1), 66.3

Coach Fischer said we were jogging too fast so we slowed it down a bit... 

65.8, (40.3), 65.1, (43.7), 65.9, (43.1), 66.5, (39.9), 65.8

64.6 (opened in 30 point feeling awesome--oops), (43.1), 65.5, (40.6), 65.1, (41.8), 71.4

For that last one, I sort of just shut down and started running awkwardly.  I didn't go out much slower but something switched and I didn't want to press so I finished the workout there.  14 total.  Hopefully the decision pays off and I bounce back for whatever's coming on Thursday.

AM:  3 miles really easy.  Stretching.

PM:  Lifted before the run for the first time and felt OK.  8 miles medium easy with Paul (his first run since the marathon) from the Nature Center, out a ways, and back.

Workout at Georgetown Prep on their indoor track. Paul and a few spectators present.

200 - 28.1 (400 jog)
600 - 1:34.3 (400 jog)
1000 - 2:43.5 (800 jog)
600 - 1:34.6 (400 jog)
800 - 2:08.6 (600 jog)
400 - 58.1

(I'm pretty sure those recoveries are correct.) Great workout! I felt sluggish going into it with the quarters on Tuesday and the lifting yesterday, but came out on top. I think it helped that I cut Tuesday just a bit short.

It's interesting to compare this to the workout that I did in Australia at Sydney Olympic Park, because it's the exact same one:
26.7 (300 jog), 1:37.? (400 jog), 2:45.8 (800 jog), 1:34.0 (400 jog), 2:14.8 (600 jog), 57.8

Feet are sore. Will get them a soak once I get back to DE.

Foot got really swollen today and hurt a lot to walk on. It's red across the top with the pain not coming from one localized spot but rather fairly diffuse. I'm hoping this isn't anything serious but I'm taking today and tomorrow off to rest it and hope it comes back for me on Sunday. Two full workouts in spikes this week with a day in between--one tough one on the indoor track--may have just been too much.

Foot feels a little bit better and I think the swelling has gone down just a bit.  It's still pretty red across the top and hurts to touch it but I can walk on it fine.