AM: 11.6 miles in safety harbor and a workout. Workout was mile, 2:00, mile, 2:00, mile, 2:00 intervals followed by some sprints at the end with full recoveries. Half time recoveries for the 5:00 intervals, and full time recoveries for the 2:00 intervals.
Splits- mile- 4:55, 2:00 (4:55/mile pace), mile- 5:02, 2:00 (4:57/mile pace), mile- 5:03, 2:00 (4:54/mile pace)
I'm not sure about this one. I worked pretty hard, but aerobically there was more there. I think I either chose to go a bit easier than I should have effort-wise, but I felt a lot of soreness and my form wasn't messy, but I definitely didn't feel the strength I normally do. I think the poor nutrition from this past week really negatively affected me these last couple of days. I did not improve, but I don't think I took a step backwards- which I initially felt the moment I finished the workout. As Drew would say, I'm going to throw this one in the woodchipper. Thursday's workout may be a bit easier/shorter, and then Saturday I'll run a good pair of 5k intervals, or a descending set 5k/3k/1k.
PM: 5 miles, 8:30/mile pace with Darek, Jeff
| 