Long run/3-2-1-800-400 Workout
Slept in a little longer today and met with the crew at 8:45 at the 21st pond for our long workout. Today we had Riley, Ken, Steve, Albert and myself. Goal today was to do a 3 mile-2mile-1mile-800-400 breakdown with 1 to 1 rest.
So we started with a 3.50 mile warm with strides then jumped into the workout. Goal for myself was to start at 5:30s for the first set I ended up being 5:22; 5:30; 5:24. We then did a 3 mile run and then 2 miles my goal was 5:20 I was 5:20; 5:12. 2 mile cool then did 1 mile, my goal was 5:10 I was 5:02. 1 mile cool then did 800meters, goal was 2:27 I was 2:25. Half mile cool then did 400 meters I think my goal was 68 on paper. I just attacked it and went out with Riley and the pain set in for the last 100 meters. I ended up being 64.18 I think Riley said which would officially be an 400meter PR.
We cooled down back to 21st pond. After we had a good laugh because Ken decided to get in the river for an ice bath. I think outside temp was like 33 degrees. We were all laughing pretty good.
Overall I think this is the best 3-2-1-800-400 workout that I have ever done. I am well pleased and still feel like fitness is on the up swing of things which is a killer sign. Fun day!
| 