Road Run 20:00  1.88 mi (10:38 / mi)
ahr:153 max:170 slept:8.0 shoes: Asics GT-2100 (2006)
I got a good 8 hours of sleep last night which definitely felt nice, but it still wasn't enough to recover from my lack of sleep the past two nights. Anyway, this was just a jog up to Holy Cross for a track workout with T-Mac and some friend of his from High School who apparently runs Cross-Country at Syracuse. I felt pretty good, although my head and neck feel a little funny like I am getting sick.
Track intervals (5x200) 11:49  1.0 km (11:49 / km)
ahr:152 max:176 shoes: Asics GT-2100 (2006)
The indoor track was being used, so we decided to head up to the outdoor track despite the snowstorm. Coach wanted me to run 200m intervals while T-Mac and his friend ran 400m. He started me 5 seconds behind them each time so that I could pass them on the back straightaway. It ended up being way too much rest waiting for them every time. It was snowing so hard that I ran with my eyes closed and peeked out a small slit in one of them.
Here are my splits with average and max HR:
1.) 0:32.5 - 127 - 171
r.) 1:55 - 153 - 171
2.) 0:29.1 - 140 - 157
r.) 1:53 - 156 - 174
3.) 0:31.2 - 150 - 174
r.) 2:02 - 155 - 175
4.) 0:30.6 - 143 - 174
r.) 2:03 - 154 - 174
5.) 0:29.2 - 147 - 174
We were planning on doing 15, but we stopped after 5 to see if we could get on the indoor track. The snow was just coming down too hard.
Stretching/Warmup (Stretching) 10:00 
I did some stretching while we were waiting for the indoor track to open up.
Track intervals (5x200) 12:12  1.0 km (12:12 / km)
ahr:143 max:174 shoes: Asics GT-2100 (2006)
It felt nice to get inside out of the snowstorm, and I actually felt really good running on the indoor track despite the tight turns. It was funny because I couldn't run very fast on the turns so I would speed up to a full sprint on the straightaways and then coast through the turns again. It turned out that I was faster indoors even though it felt slower. I guess I wasn't running them that fast outdoors since I was planning on doing 15 and I figured that pace would get pretty tough by the end.
Anyway, here are my splits. The first one was 240m since my coach miscalculated how far the 200 was on the indoor.
1.) 0:41.0 - 138 - 163
r.) 2:03 - 138 - 165
2.) 0:31.9 - 137 - 167
r.) 2:37 - 143 - 169
3.) 0:29.8 - 144 - 168
r.) 2:14 - 146 - 172
4.) 0:29.1 - 140 - 165
r.) 2:31 - 148 - 174
5.) 0:28.3 - 142 - 162
For some reason we stopped after 5 even though I felt like I wasn't even getting a workout yet. I guess this is supposed to build speed, but it felt pretty wimpy. Maybe it could be a lot better with a shorter rest. Perhaps 1 minute in between? I think I will stick to longer intervals in the future though. I am not training for sprints (at least in the track sense).
Road Run 13:54  1.88 mi (7:24 / mi)
ahr:154 max:166 shoes: Asics GT-2100 (2006)
Run back from Holy Cross.
Cross-Training (Basketball) 40:00 
My final two basketball games were tonight, but unfortunately at the same time so I had to run between them. I was pretty tired too from the workout this afternoon, so it was tough. I took a knee to the leg just above my knee, but fortunately not on the main muscle so it shouldn't affect my running. It is pretty stiff now though, so it may give me some problems tomorrow, but I don't think it will last very long.