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
Monday, January 10, 2011 -
AM - 6 miles @ 6:30 mile pace (39:00). I ran these 6 miles at 6:47 mile pace (40:52). After an 85 mile week and two harder days Saturday and Sunday I needed today to recover, bottom line.
PM - 3 miles @ 6:20 mile pace (19:00). I ran these 3 miles @ 6:26 mile pace (19:20). Felt better for this run, but still I felt like the extra push to run 6:20 pace wasn't worth as I needed to recover and I have a speed workout on Tuesday.
Tuesday, January 11, 2011 -
AM - 6 miles @ 6:10 mile pace (37:00). I felt real good for this run. I did this on the treadmill and am ready for this afternoon's speed workout.
PM - 2 mile warm up @ 6:30 pace (13:00)
Workout
4 x 400m @ 65 seconds (4:20 mile pace) w/ 400m jog recovery starting every 3:10
3 x 600m @ 1:43.5 (4:36 mile pace) w/400m jog recovery starting every 3:40
5 x 200m @ 32, 31.5, 31, 30.5, 30 (4:16-4:00 mile pace) w/ 200m jog recovery starting every 1:40
My times
400m #1 - 65.1
400m #2 - 65.5
400m #3 - 65.9
400m #4 - 65.4
600m #1 - 1:43.8
600m #2 - 1:44.1
600m #3 - 1:43.6
200m #1 - 32.3
200m #2 - 31.6
200m #3 - 31.0
200m #4 - 30.6
200m #5 - 30.3
2 mile cool down @ 6:30 mile pace (13:00).
This is definitely a workout I would like to do again. Overall, I am happy how this workout went. I ran by myself, didn't start the intervals until 8:30pm, which was much later than the body was prepared for and I had to dodge a bunch of intramural basketball players, in fact I ran into a few of them a few times during the workout. This kind of speed workout also would be ideal to run with a training partner, but until I have that, I got to just keep doing what I got to do on my own.
Eric Wallor
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