11 miles (track workout) - couple mile warmup - 4 laps at the track of striders where I accelerated on the straights and slowed up on the curves - 12 x 400 repeats - few mile cool down. I was a little worried about this run because of the weather and I really didn't want my knee to hurt. When I went to bed last night I didn't know if it was going to be snowing, but I knew it would be windy. Luckily, it was not snowing when I left my house but the wind was still blowing strong. My knees and my heels were a little sore for about the first mile, but then I started to loosen up and I was stoked that my knee didn't hurt at all during the rest of the run, including the 400 meter repeats! When I talked to Tyler yesterday about my planned workout he said to shoot for a 6:00 min pace or better even if the headwind was blowing strong down one of the straights. So that is what I planned for for the first little while. I decided to speed up a bit gradually, but I didn't want to push too hard because I knew I had 12 of these to finish. I accomplished my goal and feel really good about it. Even though they were not all the fastest splits I could have done, I feel good about them given the wind and the cold. split time distance pace | 4 | 1:34.0 | 0.26 | 5:59 | | 6 | 1:34.5 | 0.27 | 5:53 | | 8 | 1:32.5 | 0.26 | 5:53 | | 10 | 1:30.0 | 0.26 | 5:40 | | 12 | 1:30.3 | 0.27 | 5:39 | | 14 | 1:30.5 | 0.27 | 5:33 | | 16 | 1:27.2 | 0.26 | 5:31 | | 18 | 1:27.0 | 0.27 | 5:20 | | 20 | 1:23.3 | 0.26 | 5:20 | | 22 | 1:22.4 | 0.27 | 5:09 | | 24 | 1:18.7 | 0.26 | 4:59 | | 26 | 1:16.0 | 0.26 | 4:53 |
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