Notes
Ran a workout of:
4 mile run where I ran fr Orchard St bridge & did loops of Benedict/Thompson/McBride/Hawthorne (this loop is ~ 3/10 of a mi) where over the first 1.7 miles over I ran very easy & focused on form, and then over the last 2.3 miles ran a "pickup" (accelerated, lengthened stride, maintained same cadence) down Benedict with is ~ 170 meters & then purposely slowed down on the Thompson/McBride/Hawthorne segment.
3 x 325m - goal was to run faster on tired legs (although wearing these shoes is not conducive to running a speed set like this). Ran down Hawthorne right on Benedit & left on Thompson to end. On #1 my legs still felt like I was running a 4 mile run & felt sluggish as if I could not get out of 2nd gear. #2 felt stronger (amazingly I ran this almost 10 sec faster vs #1) & on #3 finally felt like I was able to get into a higher gear but legs were tired.
#1: 8:17 pace/mi
#2: 7:44 pace/mi
#3: 7:25 pace /mi
2 x 160m - instead of running a fourth 300m wanted to inject some speed. Somehow I messed up the split on #1 & felt really fast running this. On both got into the gear I wanted to:
#1: Not captured
#2: 6:07 pace/mi