Track workout with Jason, Marcus, and two other friends of theirs. Goal today was just to hold back, and do a few repeats at race pace and not below that. I did pretty decent at that, but my legs weren't feeling all that great. I hope they feel a lot more fresh and better on Saturday. They did feel better toward the end. I was just still kind of worked over from Tuesday I think. I got a bunch of ART done yesterday though, which I think was really beneficial. After a warm up I did 4 X 800 at the following times: 2:56, 2:57, 2:53, 2:50 - I was aiming at 2:50's which is a 5:40 race pace goal of mine. But I think I was still warming up, and also I was trying not to go too fast and I think I overcompensated. Because normally on our 2-3 minute intervals I have been doing 5:20-25 pace. Then I jogged around the track while the other guys finished 3 more 600's. I joined on the last one and did it in 2:14 - a 5:48 pace, which was fine. Then we finished with 4 X 200. I did them in: 41, 39, 42, 32 - Kind of broke down and couldn't resist sprinting the last one after about the first 50 meters. 10 miles total: 1:23- 8:19 avg - Virtually 0 vertical, unless you want to count the 6' to hop the fence to the track. | 