Trashcan Annie

1-6 easy... I don't know my pace on this over 7:00 for a while.

7-12 @20 sec slower than marathon effort...I felt really strong, controlled, and it was effortless. Getting splits was interesting. I started my watch almost a mile into it at the 2 mi. marker of the club run so I could get mile splits... then I couldn't find the 3 mile marker...
so...
mile 2-4 (8-10) 12:52
mile 5 (11) 6:27
mile 6 (12) 6:17

then immediately into 6 mi @marathon effort (miles 13-18)

13 6:10
14 6:08
15 6:05
16 6:03
17 6:21 *totally ran out of gas...felt crappy (was a little wimpy and didn't push through it like I should've)
18 6:12 *on the track

While I was hoping for something faster... I was happy I did the workout correctly. I'm learning pace in relationship to my body and how to guage, and that is important. I think I had some hydration issues, and I need to start trying out gu's maybe. I ate breakfast, and tried to eat a lot last night. bread sticks aren't exactly rocket fuel I guess.

Pretty humid tonight. three sets...

1200@5k (400jog) 400 hard
400jog
1000@5k (400jog) 400 hard
400jog
800@5k (400jog) 400 hard

4:01, 78, 3:28, 81, 2:44, 75

I had some asthma issues tonight because of the humidity, but nothing severe, and water helped. It wasn't as fast or strong as I had hoped (especially in the middle) but I got 'er done. Next time I'll get 'er done stronger.

4 in the morning.. Threw in some hills... whatever 4 on a treadmill is. I tried to run at that for at least .25 and keep my pace at 7 min. felt good.

5.95 tempo run followed by 4x800m

35:49 I felt pretty good on this one. I know our first two miles were 12:25ish or 6:12ish pace. so I know I dropped it down after that. Based on how I felt and the beginning of the run I'd say my last three miles were 5:50-5:55. I felt stronger as I went along. Asthma was not an issue tonight. Thank goodness.

took a couple minutes after the tempo and then started 4x800 with 60sec. rest. Come to find out the cemetery loop is .49... cool beans....
2:40, 2:42, 2:36, 2:33

ran the last half mile with cooper... who now says he wants to be a steepler... can't say I'm upset by that!!! we watched some steeple footage together. Who knows maybe he'll be the next Fam?