am: quick 3
pm: warm up and cool 1.5 miles then a workout of 10x400's at 1600m pace minus 2-3 seconds. so for me a 1:04-5. then the scary part...1 min recovery between each rep!
first one was a bit slow, but just getting into it 1:07. then the next 4 i started getting back into the roll of things and felt good: 1:06, 1:04, 1:06, 1:06. next three, form started to drop and i wasn't running as smooth but i tried to keep it quick: 1:06, 1:06, 1:06, then last two i treated both as the last one and was finally able to get to down to where i was supposed to! 1:05, 1:05. with an ending average of: 1:06.27. i feel good about this workout. afterward it took me a while to catch my breathe so i really felt i gave it my best. there was a bit of wind that might have brought my times down a bit but really it was a beautiful day.
found an article that was...interesting. http://sock-doc.com/2011/04/stop-stretching/ this guy seems pretty smart and the way he explains it makes sense but it's just funny to think about because we've been taught different our whole lives. my favorite line is: “Have you ever seen a lion stretch before it attacks?” | 