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| Slow miles | Fast miles | Total Distance | | 4.50 | 3.00 | 7.50 |
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Workout: Speed work on the treadmill
- 1.5 mile warm-up @ 10:34 pace
- 6 x 800m @ 8:34 pace with 400m @ 10:00 pace
- 1.5 mile cool-down @ 10:20 pace
Thoughts:
- My warm-up and cool-down were probably slower than they should have been, but I am still cautious about my heel. I did not have any pain until the very end of my speed work!
Cross-Training:
- 20 minutues weight-lifting
- 22 mile bike ride - I crashed into a retaining wall today at mile 4. I was unable to clip out of my pedals fast enough. My elbow and wrist took the hardest blows to my body. I'm just stiff and sore, but I'll be back at it tomorrow!
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| Brooks Ghost 11 Miles: 7.50 |
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