I went to the High School Track this evening to do some repeats. It was about 45 degrees, windy (17-25 mph) with some drizzle. I was planning to run the exact RLRF 800 workout for three four weeks out from race day but I forgot my watch and had to use my phone to do the timing. I warmed up for two miles @ 7:50 pace and then went directly into my repeats. The repeats were supposed to be 2:58 with 1:30 between for rest. I decided, because of the wind and the fact that I didn't have a watch, that I would simply turn on my stopwatch on my phone and not turn it off until I was complete. I think this turned out to be really good as I couldn't "cheat" on the rest time this way. All of the 8 repeats came in very close to the 3:00 mark and then I went directly into my 2 mile cool-down @ 7:50 pace.
| Mile |
|
|
|
|
| 2 |
Warm-Up @ 7:50 Pace |
|
| 800m |
3:00:00 |
Repeats varied from
about 2:55 to 3:05 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 2 |
Warm-Up @ 7:50 Pace |
|
| Avg Pace |
3:00:00 |
|
|
WT |
| Temp |
45 |
Humidity |
|
|
| Dew Point |
|
Wind |
17-25 |
|
I felt really good about this run. I seemed to be really struggling a few weeks ago and now/finally I am completing my target runs with somewhat ease. One more 20 miler tomorrow and then I will take the foot off the gas petal.
Hopefully I'll be ready for a really good race at the CIM!
| 