AM: (12 miles , 1:44:32). Ladder workout, aerobic capacity, 2M, 1M, 800, 400 w/800 recovery between each. It was windy as all get-out today (worse than last week actually), but luckily the workout was shorter so it was not nearly as painful. I was not sure exactly how fast to do the 2 and 1 mile, since the running calculator does not go into intervals longer than 2K. After a consultation with MichelleL and Dean, I just decided to run the 2 mile at about 10K pace +/- 2 secs and then just make sure that all the subsequent intervals were cutting down about 3-5secs each time. 2M: 7:02, 6:54 (4:41)
1M: 6:51 (5:12) 800: 3:19 (6:38 pace, 5:04) 400: 1:36 (6:24 pace, 4:41) I am SO excited, this is the first time ever I have been able to hit Greg's prescribed 800/400 targets - and I was in the middle of the range, not even the slower end. Yippee. This was a fun workout, it was hard, but not nearly as hard as last week, even with the horrible, stupid, yucky wind. PM: (4 miles easy). I hope you all have a wonderful day. | 