9:30 a.m. 10 miles incl 5x800m @ 3k pace off 90 sec jog rec. What a beast of a session. Doesn't sound like much but it's a real gut churner. I'll enjoy my lunchtime nap (sorry Bret).
Warmed up 4 miles incl 6x100m strides with jog back rec and a 200m stride to tune into the pace of the session. Based on my 4x1 mile session three weeks back, I should've been looking at knocking out each rep in or around 2:42. But after my hill session last week, I knew I was a touch fitter and planned to do these in 2:39. But they went 2:39, 2:36, 2:38, 2:38, 2:36. Happy as Larry. So later in the week, when I do my 4x1 mile @ 5k pace off 90 sec rec, I think I'll aim for 5:32 pace (83 sec 400m's) rather than the planned 5:36 pace. I doubt Mo's quaking in his spikes but I'm pretty pleased with the way things are progressing.
Did the whole session incl the warm up and 3.5 miles warm down in my new ASICS Hyperspeed 5's. What a pair of shoes. I think I'll be buying a few more pairs of these little puppies. Tonight, the new ASICS Nimbus 14's get to go through the motions as I amble round for a slow 6 miler...
GOOD LUCK TO EVERYBODY DOING DES NEWS TODAY AND HAPPY PIONEER DAY, WHATEVER THAT IS - I'M GOING TO GOOGLE IT IN A MINUTE. SUSPECT IT'S SOMETHING TO DO WITH HAWKEYE AND THE LAST OF THE MOHICANS:)
Oops - just read what it's all about. Enjoy the parades, fireworks and rodeos. Learn something new everyday.
6:30 p.m. 6 miles easy. Wanted to break-in the new Nimbus 14's but it was raining cats and dogs, so I ambled round in my Nimbus 13's. Tomorrow, even if there's a river outside my front door, the 14's are going to start earning their money.
Some amazing results and times at Des News today, well done everybody who got out there and gave it some. |