My goal – 2:18:59 or under
Current PR – 2:30:03
Current Week’s Mileage Goal – 80 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, December 23, 2010 -
AM - 5 miles @ 6:10 mile pace (30:50). I did this on the treadmill to make sure my pace was right on. I actually ran a bit faster, 30:39, which is 6:07-6:08 mile pace. My calves were tight, but I felt good.
PM - Here's the breakdown of the workout:
2 mile warm up @ 13:00 with 4 x 100m striders
4 mile Fartlek in 24:00 ran like this:
300m @ 52.5 (4:40 mile pace)
100m jog in 33.5
200m @ 33 (4:24 mile pace)
200m jog in 61 seconds
Repeat 8x
2 mile cool down in 13:00.
This was a great change of pace workout. The 100m jog between the fast 300m and the fast 200m was challenging and made me quite tired by the end, but the way I look at it this is how I need to be feeling so I am ready to run real fast when I am tired. The 300m at 4:40 mile pace felt great. I am looking forward to being able to run that pace for a 5k and eventually a 10k.
Have a great night!
Eric Wallor
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