Track and Field Blogs - Scott Bauhs

It took me about a week to recover from World Cross (the travel in particular) and I am getting back in form for the track season which is coming oh so quickly. Last Tuesday I did a 400 work out on the track to wake my legs up from the flight. The work out was 10 by 400 with the 3rd, 5th, 7th, and 9th repeats being Hot, Gary likes having the team do these workouts and I wanted to get right back into workouts after the trip to try to revive my legs as fast as possible. That said I was not expecting the work out to be earth shattering by any means, I was half asleep when the work out started. For the slower repeats I was between 65 and 62 and for the fast ones I ran between 62 and 59. It was nice to get under 60 for the 9th repeat and the work out certainly didn't take much out of me.

On Friday I did another workout: 5 miles of 3 minutes on 1 minute off fartlek. I love fartleks because I don’t really have a chance to check my pace so I can focus on my intensity and in this case I’m certain that my pace probably would have discouraged me since I still wasn’t confident that my legs were all the way under me from the trip. I imagine that my pace was mostly between 4:50 and 5:10 mile pace for the “on” and 6:15 to 6:45 pace for the “off” and I did the 5 miles in a little bit over 27 minutes.

Yesterday was my first big track workout of the season and a work out that would really test my fitness level for the next few meets. The work out was 1000, 4 X 1600, 1000 with 2:30 jog recovery. The weather was warm with a slight breeze. My splits were 2:44, 4:22, 4:24, 4:24, 4:27, and 2:41. I was pleased with the workout but my first mile was pretty aggressive and I think I would have been capable of a better average pace if I would have started around 4:25-4:26 and notched it down. It was still one of my better workouts though.

This weekend is the Mile at Chico and It should be a good one. Hopefully I get under 4 for 2 reasons. 1. Because its at Chico and there will be a Ton of people watching me and 2. because if I want to run the 5k at the Olympic trials I better be ready for a killer last mile in that race. Tim Bayley should be considered the favorite of the field because of his 800 credentials and his sub 14 strength he showed us at Stanford, but there will be others in the field as well that will be right there with us.
I was between 65 and 62 and for the fast ones I ran between 62 and 59. It was nice to get under 60 for the 9th repeat and the work out certainly didn't take much out of me.