AM - 9 miles. Short and to the point this morning - warmed up a mile, then right into a 6 mile MP tempo (that ended up being more of a progression run) - splits were 5:28, 5:23, 5:19, 5:16, 5:13, 5:02 (5:16/mi average). I was planning to run this a little bit slower, but once I got rolling it felt easy and the pace dropped naturally. Cooled down 2 miles. Glad to get this in, because I feel like my body is trying to fight off the sickness Andrea is trying to pass along to me, so who knows how I'll feel tomorrow. PM - 8 miles. Double session today. Warmed up 2.5 miles, then ignored the no trespassing signs and hit the new Olympus HS track (its nice but not as soft as I hoped it would be). Workout was 12 x 400m @ 5K pace (no faster!) w/ 200m float in-between. Averaged 72.8 seconds for the reps, so I managed to keep it perfectly under control as intended. Jogged some laps the opposite way for a cooldown. There was a method to my madness today with the double workout. The idea comes from what Renato Canova is doing with his athletes. Granted, I did a hobby-jogger version of the "special block" compared to what his guys do, but I just wanted to try it out and see how my body responds. In certain situations, it makes sense to stack the workouts back to back, and then take a day or two of very easy recovery running afterwards. Neither session today was very hard so I'm guessing I'll feel good tomorrow. If anything, the quarters were a little boring. I'm looking forward to eventually starting a weekly "track night" this spring and having groups to do workouts with.
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