US Olympic Trials
Marathon Qualifying Standard – 2:19:00 or under
My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 75 miles
Next Race – 800m and 1 mile on December 11, 2010 in
Milwaukee, Wisconsin
Thursday, December 2, 2010 - AM - 5 miles @ 6:10 pace. I ended up running 5 miles @ 6:02 pace. Total run time was 30:10. Felt much better than yesterday, not as congested, so considering that I was happy with my morning effort.
PM - Mile workout doing quick 400m on the indoor track @ Lewis University in Romeoville, IL. First indoor workout I have done in about 4 years, so adjusting to the air quality was a big deal. It was heavier air and more humid than being outside. The good thing about that though is it is conducive to running fast. So, here is what my workout was:
2 mile warm up @ 13:00 (12:37 actual time = 6:18.5 pace)
3 sets of 3 x 400m starting at 71 for first set, 69 for the second and 67 for the final set. 200m jog between each interval on the first 2 sets and then 400m jog between each 400m in the final set. 600m jog between sets.
2 mile cool down in 14:15.
Total mileage for the day = 13
Keeping in mind that this was my first indoor track workout in four years and I was still feeling a little bit sick I was happy with this workout. It was a fast workout and what makes it challenging is that you are constantly moving, you never stop on your rest, I am jogging always at sub 7:00-6:30 pace, if not faster. I actually felt the best on the final 3 400m's because I was just able to open up my legs and see where they are at at this point in time of training. My final 400m of 64.7 felt great.
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