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
Thursday, November 18, 2010 -
AM - 5 miles @ 6:10 pace for a total run time of 30:50. Was still feeling a little tight from the workout a couple days ago. When I loosened up after about a half mile I comfortably got into a 6:09 mile pace rhythm for the run and finished in 30:44. I felt really relaxed and even running at that pace didn't feel that fast, which is good. Maybe because it was only 39 degrees and my body was able to stay cooler, as compared to two days ago when it was 10 degrees warmer, but I felt really comfortable at the pace. Good stretch, worked on my business and got ready for the afternoon workout of 11 x 400m @ 71 seconds with 200m jog recovery.
PM - 2 mile warm up at 12:47 (6:24 per mile pace) then 11x 400m @ 71 seconds w/200m jog recovery and 2 mile cool down. Total miles - 8 miles
400 #1 - 69.5
400 #2 - 70.9
400 #3 - 70.9
400 #4 - 70.9
400 #5 - 71.0
400 #6 - 70.9
400 #7 - 70.8
400 #8 - 70.8
400 #9 - 70.8
400 #10 - 70.5
400 #11 - 66.8
The first 400m I was just trying to get a feel for the quick pace again, so obviously I was a little fast. I got the rhythm down pretty quick and was pretty even for the whole workout. Barry wanted me to finish strong on the last one, he wanted sub 69.5...I was able to go sub-67 and still feel good. Weather was cold, about 38-39 degrees, but almost no wind. 6 mile recovery run and weight session tomorrow.
Total mileage for the day = 13
Talk to you tomorrow,
Eric Wallor
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