Notes
Temp 36 Wind 2 mph.
Training Plan: Long Run of 135 Minutes.
Between Home and Garden Show, Academy Sports, Sam's Club, and evening stroll around the neighborhood with the wife, probably walked at least another five miles after workout yesterday. While not symptomatic, calf was tired and sore before bed last night.
1) Brisk walk straight to the track as warm up. Takes about 25:00 minutes, so know I have about 1:25:00 to run/walk before walking another 25:00ish back home.
2) Lots of time to work with and on the track with nothing else to focus on but running strictly and doing things correctly. Start with some 100s running and progress to 200s, 300s, and all the way up to 1200m. Kept the walk intervals to 100m. Focused and had everything working by the 800s. Running 95%-98% symptom free at all distances. Had time to progress and get in 4 x 1200 before clock ran out. Only timed the 1200s. Average paces -- 8:47 / screwed up lap button / 8:46 / 8:39. Symptom free on #1 and #4. Resisted the urge to go for 1600 or more. Over 8.5 miles at sub-10 pace WITH walk intervals. Winning...stick to the plan!!
3) Cool down walk back to the house. Must have been a track meet or basketball tournament at school? Three dimes and six pennies...but no rock.