Notes
4 x Strides on Ashley Court (road) + 4 x drills
Was going to run one of these & gauge how I felt. Felt really sluggish and rough on these and/or "not crisp" or bio-mechanically efficient. All four felt much slower. #1 felt like 8 min pace & had to look at watch twice to make sure it didn't read 8:18 as that is what it felt like. After #1 I felt like I was going to collapse (fr my core) just fr the heat & the prior effort. Got a 2nd wind after the drills in between & felt better on #2 thru #4 -- I held back on these, controlled the pace, purposely tried not to go fast, none of these felt "crisp" & form felt really rough. Did 4 x drills in between (14 running butt kicks + 9x high knees + 50 yds toe offs). Accurate splits below:
# Time Dist Pace Best Pace
1 :14.2 0.04 5:18 4:55
2 :13.6 0.04 6:02 5:39
3 :14.5 0.04 6:04 6:02
4 :13.8 0.04 5:48 5:48