Christi

Got up this morning and did intervals at the track. Warmed up 1 mile-legs still sore from Saturday. I did 1200,800,400,1200,800,400 with 400 jog (around 2:30-2:45 rest in between) Splits were 4:26, 2:49, 1:19 second set was slightly faster at 4:21, 2:48 and 1:16. (I was pretty happy with these times but it was tougher on my body to hit these times than I would have liked) My plan is to start working speed more into my workouts from now until the half. 

6.5 ez miles on the mill around 7:45 pace

Got up this morning and did a 9.5 mile run with the first 5 ez and the last 4.5 at tempo pace. Splits for first 5 were around 7:45 ap. The last 4.5 splits were 6:18 (downhill) (the last 3.5 were at the track) 6:32, 6:23, 6:18, 2:59 for last 800. AP overall for the last 4.5 was 6:20. Now I will take the next two days pretty easy so I can race well in the 5k on Saturday...  

6 ez on the mill watching American Idol...

Ran the heart healthy Goosebumps 5k again this year...Love the fact that it is free and gives me a chance to see where I am at as far as speed goes....(This course is a loop starting and finishing at the same place with pretty minimal hills-mostly flat) -After a mile warm up I got up to the line...I was happy to see they had a better turn out than last year with a couple hundred there...The gun went off and we were off...First split 5:55. Felt like a tough pace-but I wasn't dying. There were 2 guys about 10 seconds ahead of me at this point. 2nd mile is just slightly uphill-this split was 6:15. Crap-this is a little slow I thought. At this point I passed one of the boys and there was just one ahead of me. With about .75 to go a different boy entered the equasion and now there were 2 ahead of me again...I started picking it up a little trying to real them in...I passed the second boy and looked ahead at the first boy who was about 10 seconds in front of me. With about .4 left in the race I caught up to him and we were side by side...We stayed this way until the last two seconds of the race when I sprinted to edge him out....Last mile split was 5:53 with the .1 at 34 seconds. (I love the fact that this course was right at 3.1 miles-not short like last year) (6:02 avg pace overall) I was happy with this race..Looked at the results from last year and my pace was 11-12 seconds faster per mile this year so I am happy about that:) Won a gift certificate..yeay:)