58 degrees, no wind and SUNNY! Perfect track workout weather
w/u, stretches and drills
4 x 100 strides
Continuing to get ready for XC nationals in just over one week. New guys joined the team today and acted as Pace B's for the rest of us. As we d our speedwork, they run continuous and do pickups for about 100-150m whenever we come up behind us. Gives us some extr help through our harder stuff...
5 minutes @ about half m pace (my goal was 6:45 did 6:47)
2 minute jog
4 x 2:30 at about 10k pace or faster with 90 seconds jog recovery (goal pace: 6:23--did 6:07, 6:17, 6:16, 6:11
2 minute jog
Back to 5 minute @ about half m pace with the verbal prompt to control the pace and not let the pace coontrol you! (6:40)
Cool down and sand box drills. Luckily it was warm out, as the boys had decided it was a good idea to paint their abdomen regions with our school colors (which would have ran onto their shirts when sweaty!) Made for a very colorful workout.
Felt great during the "on" times" but probably took my rest times a bit too slow, as I was often belting out instructions or interacting with the various moms/staff/kids that like to talk to me while I can barely breath...Good times! |