Run: Easy Previous Next

2/23/2011

4:26 AM

4 mi

36:04

9:07 mi

Weather

29 F

Notes

Temp 29 (WC 23) Wind 5 mph.

Work screws with race-week schedule. Gotta go when I can go. Interval day. Start with 2.26 mile warm-up jog to the track for a couple of laps that includes two striders.

Interval workout is 16 x 400 @ 5K Effort w/ 100 Meter Jogs. 5K (race) Effort!!!...not a blast away look what I can do session. Focus to be on running under control. Honest assessment says that more than 98 is probably lazy, while less than 90 is probably dishonest with a true race effort.

Start with four in Asics shoes: 96 / 92 / 92 / 91.

Change into flats: XX / 96 / 93 / 93. Hit wrong button and did not time 5th rep.

Reverse direction on track: 91 / 91 / 91 / 92.

Back into Asics for last four: 92 / 90 / 90 / 91.

Physically, most relaxed on final four. At least 13/16 in 6:00-6:15 pace range. Cardio will be the queston come race day on Saturday. Will have to be smart first mile...but don't you always have to be?

1.70 mile cool-down jog home in 15:57.

Schedule in mess now. Will wing it from now until race day.

Comments