AM : Weather - 57 degrees, clear.
Ran 1 easy mile to work, I got a late start so decided to run instead of walk. Legs feel slightly recovered, so will probably attempt a track session with 2nd Wind this evening. I will cut the workout short if I feel I am overdoing it. Late AM : Weather - 68 degrees, sunny. Ran 2 easy miles home from work. PM : Weather, 79 degrees, sunny. Warm day, very nice, but humid also, which made me feel a bit heavy as I am not heat acclimated yet. Ran 1 mile to the Urbana HS track, then 2 more easy miles as a warm up. Met up with 2nd Wind and the session called for 8 X 400M with a 400M jogging recovery. Did 4 x 100M accelerations to start, then got into the intervals. My legs were still a bit sore from the hard sessions last week, so I probably should not have even attempted a track session. But I thought if I could get this workout in then I will take easy/moderate days all the way to next Saturday's race, which is plenty of time to recover. I planned to run the 400's at 5k effort, which should have put me at 84-86 seconds, but the group effect took hold and I ended up running them faster than expected. The effort felt right, though, so I am not going to worry about going too fast in that case. I was thinking I could try for 12 x 400M, but after 9 I could not recover adequately after the 400M jog, so I ended early. I think the sore legs did me in, as they started to burn and tighten after #9. Here are the times : 1) 82 seconds - Felt fine, surprised to be lower than 85. 2) 86 - I consciously tried to hit 86 on this one. 3) 84 - starting to get into a groove. 4) 81 - felt strong, happy to see 81. 5) 81 - keeping the effort solid and controlled. 6) 79 - first time I have hit 79 in a 400 interval, happy about it! 7) 79 - hit it again. 8) 83 - tried to slow down a bit, knowing I may have 4 more to go. 9) 86 - first one on my own, and I ran out of gas during the recovery. Afterward a .5 mile cool down run home. #159 z.m. - #73
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