Afternoon interval workout at Pt Mallard. Rick Doke, the track/cross country coach at Decatur HS has marked off 1/4 mile marks on a 1 mile stretch of the park access road.
7 X .25 @ 72 w/90 sec rest. The first 4 went well, the fifth was a little harder and by the last 220 inthe sixth my arms were feeling very heavy and I had a difficult time keeping pace. I skipped the 7th in favor of a longer recovery and was able to bring the last one in at 72. It gave me confidence that I can stay strong through the one mile mark at 4:48 pace. Will have to reduce the reps to 5 and shorten the recovery time.
Ran and did plyo with the kids at track practice, but was feeling the effects of the hard running.
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