Speedwork at the track. Had a good showing this morning. Jeremy, JeffC and Eric all showed up for the workout. Temps were perfect and no wind to speak of. So was great for this workout. Plan was to run (6 x 400) x 2. Ended up changing it for the boys to (3 x 400) x 3 so got 9 400 in instead of the 12. Just ran out of time really. For my 3:30 i need to hit 1:33 but didn't hit those. Still hitting a bit faster then the 3:15 paces on these of 1:27. At first I thought I would fade by the end. But I was still running strong and felt good. So I think I still have that 3:15 there. Just need to work on my tempos and long runs at the faster paces. ARGHHHHH!!! What to do.
Warm-up mile 1 9:56
Mile 2 11:09 with strides and walking.
1 1:23
2 1:23
3 1:26
4 1:26
5 1:27
6 1:26
7 1:25
8 1:25
9 1:23
Cool down mile 9:55
I feel that found my paces I wanted fast and easier on these intervals. Which made it so much easier to maintain the pace the whole way around. And as the time would say I was pretty close every time. 4 secs different between the fastest and slowest time. And pretty consistant. I was trying to teach the guys the ways of finding that pace as soon as possible and holding on to it. Worked good for me. But I messed up and they ran alot faster then they should of on the first 2 of the 9 and really paid for it later.:( My bad.
Started week 1 of the push up challenge instead of week 3. Week 3 kicked my butt or should I say chest for a few days. So just going to start for the beginning.
10, 12, 7, 7, 16 | 