Track workout with the Flyers as usual. I did a 3 mile tempo in my Nike Frees which are still holding together nicely after 289.84 miles. The group was doing a ladder (4, 8, 12, 12, 8, 4) and I decided to run a few 400s with them at the end. Tempo went pretty well and I was feeling fresh. Waited a few mins and did the 400 on my own conservatively in 82. A few minutes later the fastest group was ready to do their final 400 and I jumped in with them and threw down a 72 that was hard but not too hard. Sub 40 10k coming up on Sunday. Here is the course. It's a double loop course, meaning we're running the same 1.5 stretch of road 4 times.
1.6mi wup in 13:31
3mi tempo in 19:58 (6:49, 6:40, 6:29)
2x400 (82, 72)
400rec
1.73mi barefoot cd in15:33
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Good luck! What a boring course though...you're just running back and forth on a straight stretch. Hope they didn't charge very much, or have hot girls standing along the course or something ;)
ReplyDeleteyeh i know it's kind of lame. but at least it will be predictable. it was only 28 bucks. it's tough to find races below 30 out here. a bunch of guys from my track club are running so it should be fun.
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