(Switch Fri)Thurs - Track workout. Warm up 2-3 miles. Stretch before
> > workout and get in about 4 strides to ge the legs limbered
> > before you begin. Start off with 1 X 1 mile @ 7:45-55(7:55), 800m
> > recovery (try to keep the rhythm of the workout, even the
> > slowest of a jog is better than a walk) then 2 X 800 @
> > 3:32-3:38(3:50,3:59) w/ 400 recov., next 2 X 400 @ 1:40-1:44(1:55,2:00). After
> > 800 recov. finish with a 1 mile @ 7:40-7:45(9:30). Don't tell
> > yourself that you are tired and won't be able to run
> > faster at the end of the workout, your body can do some
> > surprising things. Just stick with the pace and see what
> > you can do. 1-3 mile cool down. This will be a long day and
> > lots of miles.
Times were close(see above) 'til the end. Will have to work on it. Rhythm improved over tast time with no stopping/walking between sets.