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2/14/2014

Date

6:00 AM

Time

9.8 mi

Distance

1:06:45

Duration

6:51 mi

Pace

Equipment

Saucony Type A5 (blue)

Health

Weight150 lb

kilojoules4631

CourseTreadmill

Notes

This was supposed to be last night's workout but both the LHS field house and the damn JFZ were closed due to storm cleanup (wtf people?). I would have just run longer Thursday morning if I'd known the whole state would wuss out over this latest bout of shit weather.

But hey I figured out how to use the speed interval function on the treadmills. Set the jog pace at 8mph (7:30) and the run pace at 10.3 (5:49).

3 up at 7:30 pace,

5 x 1200m (.75mi) at 5:49 / jog 400 (.25mi) at 7:30,

2 down at 7:30.

It got a little rough in the middle where I wasn't sure what I'd gotten myself into but I was able to calm the voices in my head and finish strong. A legit quarter mile at a legit 7:30 pace for recovery keeps things really honest.

Comments

runnershawn

very nice mike.

DaBurger

You're in some kind of killer shape right now, we'll get an idea of how good next week.

Jeff

This was a strong workout. Looking back at where you were when you ran 16:59... this is the workout that shows it. Love that it's labeled "medium." Ha.

mikeymike

It's funny you just commented on this. I've been thinking about that first half of 2014 a lot lately as I contemplate whether/if/how I get back to something that feels like training vs just being a fitness jogger. It's weird how clear the picture is when you look back. That whole week of training was one of the best training weeks of my life and there was so much goodness that led up to it. There was a workout several weeks before this on the track with Dan that was the first real sign

mikeymike

Look a the workout on January 16th. That one, which itself was less than 2 weeks after I ran 9:42 for 3k on the track, was the first really big sign. But the work that season was done on Tuesdays. I committed to Tuesday hills that whole winter, starting in November of 2013, and it paid off big time.

runnershawn

XC 2018 F roads and times :)