11 miles, 1:29:48. 28:20 wu/29:06 cd. Cruise interval workout: 5 x 1000m w/200 recovery (4:18-4:22/K pace, 6:56-7:05/mile) + 3 x 200m w/200 recovery. I call this my "internal garmin calibration" workout. Greg *always* has me run this workout 4-5 days before a race. I had to teach this morning, and had some meetings in the early part of the afternoon, so I actually did this about 2PM ... not an ideal time because I can't eat before I run, so was kind of hungry around lunchtime ... but skipped lunch. Good news was that I was able to run down to the track a little quicker than I usually do, because my legs were more warmed up, just from walking around for 8 hours. I usually do my "track workout" warm up, where I jog to the track (~3 miles) and then run 800-1600 meters worth of strides before the workout. Today I did more of my "pre-race" warm-up where I run easy for 1.5 miles and then run hard for 1.5-2.0 miles instead of doing strides.
Splits: 4:22, 4:18, 4:22, 4:20, 4:20 w/average 1:10 recovery + :46, :47, :46 w/average 1:07 recovery (man do I suck at these or what??? A mediocre 400m runner could run 400m by the time I run my 200's - and I was running hard!!). It was windy, not quite as bad as last week, but these were slower than last week so it did not really have much of an effect. I was really trying to remind myself - you need to run 6.2 miles at this pace (twice as long as today) with no 200 m breaks ... seems a little intimidating to me.
I hope you are doing well, very busy day today with work, so I will read you blogs later. Happy running! | 