AM:(13 miles, 1:49:14). Tempo interval workout: 5 x 2000 w/400 recovery + 3 x 200 w/200 recovery. Goal pace (8:40 - 9:00/2000, which is 6:58-7:13/mile). These were actually faster than threshold pace, but not quite a speed workout - somewhere between 10K - 15K pace. 2.5 mile + 600 m of strides (24:21) 8:59 (7:13) 8:59 (7:13) 8:59 (7:13) 8:58 (7:11) 8:57 (7:10) recovery jogs were 2:30 average (:49, :50, :50) recovery was about 1:10 slightly less than 2.5 mile cd (20:30) I am very excited about this workout. This was a 10K workout at about 13 seconds slower than my estimated 10K race pace. There was a stiff headwind on the back stretch that I am telling got pretty tiring after 20 laps (mainly a problem on the fast laps) - I would estimate it cost me a couple seconds. I was pretty darn tired for the last 5 laps!
PM:(4 miles, 37:04). I was a big baby when I first started this run ... my legs were so tired and tight. Once I got started I was glad I got out and ran, I loosened up immensely.
I am very excited -- tomorrow night we are going to go to the first U of Arizona outdoor track meet of the season! Should be fun, Abdi might be there (since he is an alum and I have heard he shows up to many of the meets held here in town). | 