Team Minnesota in Vegas, Paula makes the England Olympic Team, Clint Verran qualifies for the Trials, CIM Trials qualifier, one more, Simon Bairu tries to hit the standard, and the lovely Miss Kara Goucher.
Monday, December 6th - 7 miles. Big River group run. Got roped into the 7 mile run, so ran with Crystal and Craig. Didn't feel too hot, and my left knee was bugging me. Cold outside too. Did a little faster than I would have liked, but nice to have good company. 55:29 total, had a huge group at the Mack which is always fun.
Tuesday, Decemver 7th - 6 miles (2 up, 12x400 meters, 1 down). Probably the coldest night in a while (low 30's) with a breeze. Crystal and I made our way to the track and did a quick warmup. Workout was 12x400 at mile pace (5:05-5:10) with 3 minutes rest, so aimed at 1:17 for our quarters. First rep was a rude awakening but figured it was just rustiness + the cold since we hadn't done speedwork like this in a while. Well made it to the halfway point with a good attitude, when it all started to fall apart. Really struggled coming in, but made it. 16:18 for the warmup, 400 meter splits were: 1:18, 1:15, 1:17, 1:17, 1:17, 1:17, 1:17, 1:17, 1:18, 1:17, 1:18, 1:17. Very pleased to hit good splits, but it was very hard.
Left knee is still hurting today despite some heavy stretching. Hoping tonight's run feels ok, then tempo tomorrow which is going to hurt.
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