My goal – 2:18:59 or under
Current PR – 2:30:03
Current Week’s Mileage Goal – 85 miles
Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville , IL
3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL
Thursday, January 6, 2011 -
AM - 6 miles @ 6:10 mile pace (37:00). I ran this inside on the treadmill and ran 6:08.5 pace (36:51). Definitely, had to stay mental focused for this run as it took a little extra physical effort than normal.
PM - 2 mile warm up @ 6:24 mile pace (12:48).
Workout = 11 x 400m @ 69 seconds (4:36 mile pace) with a 1:02 jogging rest.
400 # 1 - 68.1
400 # 2 - 68.3
400 # 3 - 68.6
400 # 4 - 69.1
400 # 5 - 69.1
400 # 6 - 69.3
400 # 7 - 68.4
400 # 8 - 69.4
400 # 9 - 69.1
400 # 10 - 68.3
400 # 11 - 65.7
2 mile cool down @ 6:33 mile pace (13:06).
This workout felt great. I definitely felt good the first 3 intervals and then had to strap it down and stay focused as the lactic acid built in my legs. I was able to stay strong though and have a good workout. In a way, at least mentally, made up for Tuesday's 800m workout.
Friday, January 7, 2011 -
AM - 4 miles @ 6:30 mile pace (26:00). I did this on the treadmill and started at 6:40 for the first mile and then gradually got down to about 6:27. My average for the run was 6:33 (26:12).
PM - 4 miles @ 6:30 mile pace (26:00). I ran this on the treadmill and ran 6:34 pace for the run (26:16). Got in a light session of full-body weights as I have 4 mile tempo run in the morning.
Talk to you then.
Eric Wallor
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