I met Ali and Roberto at 5:45am. We did just over 3k warm up then 4 x 4/3/2/1 fartlek with half rests. We were supposed to go HM pace (3:50), but ended up a tad faster than that. Paces for the fartlek are as follows (are you so proud? this is my first inserted table): The 4 minutes after the first one were a bit daunting just because there is only 30 seconds rest after the 1 min bit, so we didn't take the 1 min bits too fast. | | 4 min | 3 min | 2 min | 1 min | | Rep 1 | 3:47 | 3:50 | 3:49 | 3:38 | | Rep 2 | 3:48 | 3:40 | 3:47 | 3:38 | | Rep 3 | 3:44 | 3:43 | 3:46 | 3:44 | | Rep 4 | 3:44 | 3:45 | 3:42 | 3:37 |
PM: ran 4 miles on the TM at 8:00/mile pace. This easy pace enabled me to read an academic article, ok just a piece of one. It is a good way to absorb an article, because you can't read too fast, and this isn't light reading, then I stare into space and think about what it means. Came home and wrote up some notes :D I have to prepare a research proposal for some of the programs' applications. Later at night, I ran 2k with JJ. I am not counting in my mileage but am noting it since it's nice crosstraining (about 7:30 ave pace/k). I was proud of him because he is improving. He did one 8 min + segment then two 3.5 min segments. The last 3.5 min segment was uphill and I tricked him by being very interested in his retelling of a book he had read, he got so wrapped up in telling the story he didn't realize that he had run so long uphill (his max time before going up this hill was 2 minutes). I am so sneaky!
| 