My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 65 miles
Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee , Wisconsin
Tuesday, December 7, 2010 -
AM - 6 miles @ 6:10 mile pace (37:00). With the temperature being around 10 degrees with a wind chill feeling like -10 this morning I decided to run on the treadmill (again). I ended up running 6:07 pace for the run (36:40) and my calves were quite as tight for this run so that I felt a lot better.
PM - Fast workout. As usual we have the 2 mile warm up and cool down @ 6:30 pace (13:00). Here is the workout:
Set #1
600m @ 1:45 (70 sec pace) w/400m jog in 1:50
1000m @ 3:10 (76 sec pace) w/400m jog in 1:50 (I ended up running 3:08)
400m @ 66 seconds w/400m jog in 1:50
Set #2
600m @ 1:42 (68 sec pace) w/400m jog in 1:53
1000m @ 3:05 (74 sec pace) w/400m jog in 1:53
400m @ 64 seconds w/400m jog in 1:53 (I ended up running 63.4)
I felt so much better doing this fast workout then last week's 9 400m's. This was not an easy workout as the challenge was to switch paces from interval to interval. The second set was certainly tougher with 600m and 1000m, but the last 400m was kind of fun. Why? Because I knew it was the end of the workout and also because I just got open up my legs and run pretty much all out.
I have to say thanks again to Lewis University in Romeoville, IL who allows us to get on the track. Without them I am not sure how we would get our workouts in indoors.
Talk to you tomorrow.
Eric Wallor
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