8M in 57:35 this morning at 7:45am. Ran up the OCA to the Rockwood Hall bike bridge and back. Weather was nice. 2M w.u., then 4x (200, 200, 400) with equal distance recovery, then 2M w.d. Splits were 28:10/29:25. The positive splits reflect a slower warm-down than warm-up, rather than slower reps. The reps were estimated since I was on the trail. I could have programmed the Garmin, but I didn't feel like listening for beeps every 30 seconds that I can't hear half the time, and/or having to look at my watch every 10 seconds. Instead, I went by paces: I estimated 220 steps per quarter mile on the workbouts and 340 steps per quarter on the recoveries. I need to think some more about whether this is accurate. I am guessing the pace on the workbouts was 35 sec / 200m or 70 sec per quarter, or possibly slightly slower. It is supposed to be full recovery, and it pretty much was. Only the last 2 quarters hurt.
Some of you might recognize this as a Jack Daniels workout. I am following his program for the 5k-15k distance. It is a 24-week program and my goal race is on Thanksgiving, so today is the first day of the second 6-week chunk. This phase is early quality and focuses on "reps" like I did today (short, relatively fast repeats with full recovery) and threshold runs.
Legs felt pretty good. Noticed just the slightest twinge on the inside of my right knee where I had trouble about 6 weeks ago. I'll be sore tomorrow but it's an easy day. ---- Weights (lower body routine) at the Y in the afternoon.
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