My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 70 miles
Next Race – Palatine Turkey Trot 5 mile race in Palatine , Illinois
Tuesday, November 16, 2010 -
AM - 6 mile run at 6:10 mile pace which equals 37:00. I am really liking getting these runs going at good brisk pace right off the bat, it gets my runner's high going quicker and longer. I ran at 6:08 pace to run 36:50 for the total run. I definitely need to get some new training shoes. My Asics 2150's are pretty worn down. I need to see if Barry can get me some news shoes pronto.
PM - 2 mile warm up @ 6:30-6:45 mile pace. 6 x 1000m @ 3:12.5 (77 second 400m pace) with 400m jog in between each repeat, starting every 5:10. 2 mile cool down @ 6:30-6:45 mile pace.
1000 #1 - 3:11
1000 #2 - 3:12.5
1000 #3 - 3:12.5
1000 #4 - 3:12.5
1000 #5 - 3:10
1000 #6 - 3:07
Felt a bit tight from yesterday's weight session, especially with my legs. I had to really work to hit my goal times for each interval. Considering I was running between 1:45-1:49 on my 400m rest job instead of the full 2:00 minutes I was allowed I had a really good workout. After stretching and doing a set of abs I headed home for 25 minute Epsom salt bath to keep my muscles loose and aid the recovery process.
Tomorrow I have two 4 mile runs @ 6:30 pace. Talk to you then.
Eric Wallor
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