AM: 2.2 mile warmup, 10 x 400m on the road (with 1:45 recoveries), 2.28 cool down. Ran the 400s at 5k minus 10 seconds (which is probably slower than they should be). Tried to keep them between 90-93 seconds. Averaged 93.1 seconds per. The last repeat was one of the slower ones because I thought I had one left (better than the reverse I suppose). Need to up this workout to 12 repeats, but I'll never get to the level of the workout Camille Herron describes here: "I was definitely inspired–running past
professional athletes and Olympians training for the 2004 Olympics. One
day we watched a Japanese Ekiden team doing 50x400m on the track in 72
seconds…. like clockwork!" http://camilleherron.com/2012/07/24/going-to-boulder/ 50...400s PM: Old Standby variation, looping around the hospital - 4.75 miles, averaged 8:34
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