400 repeats...

A few good articles I found this morning - first is about Kenyan marathon great Robert Cheruiyot and his aspirations for a NYC win. He has won multiple Chicago and Boston titles, and ran the Big Apple once in 2005 when he finished 4th. Next, is quote an introspective blog entry from Ryan Hall, who JUST missed being in a potentially nasty car accident during his training. Scary stuff for road runners everywhere, as you never know what can happen, so please be careful!!! Finally, a great Runners World interview with Meb Keflezighi. Meb is just a stand up individual and an amazing talent, and I hope he runs well in a few weeks in New York!

Yesterday, got in a nice workout after work. Scheduled 400 meter repeats, so was a little anxious to see where my legs were at after a week and a half of rest and light running. Weather was cool and windy, but just perfect fall weather. Did 2 up to the middle school track, and didn't push it at all - just listened to my IPOD and ran a reasonable pace. Got up the track, did a quick warmup, then hammered out my repeats. I am sort of following Hal Higdon's marathon recovery plan, where you basically do a reverse marathon taper, so only had 4X400 today. First one felt pretty good - felt fast, but in control. Hadn't really run this hard in a while, so felt different. Intentionally waited for my heart rate to drop to normal (~2-3 minutes in between reps) to make the workout a little easier - next week, I won't cheat as much. Settled in fast, flew through the 2nd repeat with no problem. 3rd, could feel myself losing form, so slowed it down the home stretch and worked on proper technique. Last rep, had a little fun with it, took off hard, then just settled in down the last straightaway without getting out of control. All in all, a very successful workout, and was pleased with my splits. Did 4 back - was only going to run back home, but was absolutely gorgeous outside and wanted to take advantage of the perfect weather :) Did a loop around town, picked it up a little on the last half, and enjoyed every step. Total mileage: ~7 miles - 400 splits were: 1:20, 1:18, 1:14, 1:11.

Legs were a little tired at the end, and my right glute and hamstring were sore most likely from the hilly route. Stretched a ton afterwards, felt pretty good otherwise. Tonight, will do some easy, slow mileage and hopefully enjoy some more nice weather :)