Pick it up!

20 minute WU with 4-30' pick ups at the end. Fast but controlled were my instructions. Then a three mile tempo in 20:30. Works out to 6:50/mi pace. I was up late last night watching 'Kiss Kiss Bang Bang' and I was soooo tempted to sleep through my alarm. The thought of having to explain to Lucho that I skipped my workout because I was 'sleepy' got me up and moving. Another intangible benefit of having a coach. Tempo chart below:

This run was tough. I did it on a track near my house that's not exactly flat. There's a drop of about 15' in the first 200m and a climb of the same amount in the last 200. It becomes more and more noticeable as the laps pile up. I made a deal with myself that if I wanted to stop running I would have to do it on the down hill stretch. No copping out on the uphill portion. And of course on the downhill section the legs got rolling over, it hurt a bit less and I didn't feel like stopping anymore. Around the back stretch, legs and lungs complain a bit more and the deal making begins again. It worked really well for me to break this run up into smaller portions rather than thinking of how far I had left to go in total. I just focused on running smoothly with good form to the next line on the track (every 10m?) instead of saying "OK legs, I know you're burning but we've only got another two miles". I've found that strategy to be about as effective for keeping me going as the spectator at the marathon who yells "You're almost there!" at the 22 mile mark! Good workout for both the legs and the mind.

Today, two songs jumped out at me. They sound totally different but both have a sexy vibe.

'Wolf Like Me' is frantic, insistent, overt and a little rough. It reminds me of a drunken backseat hookup. Except for a slow section in the middle, a pretty good song to run to.
Spoon's track has a seductive rolling beat but it's not really that great to run fast to. It's got a more laid back, bluesy red wine rhythm. It could be the soundtrack to a 'For Your Eyes Only' sort of photo shoot. For that one night a year when endurance athletes stay awake past 8PM. Click the player to fire it up or the song title to download. If you like either of these and want the whole albums (which are both very good) drop a comment and I'll throw them in the Box as well.

22 miler tomorrow should leave my legs trashed just in time to take the day off on Monday. Big shout out to Gunner who's lighting it up at the Grand Columbian Triathlon this weekend in Electric City, Wa.