Notes
Hot and humid. Same old shi* -- oh well.
Warmup of 2.28 miles in 18:00 sprinkling some light hills into the run.
3 striders of :24/:34/:36 for .08/ .11/ .12 mile = .31 mile
400m intervals of 77s/78/78/79 with 100m recovery jog afte the first three then .27 mile jog after 4th as scheduled.
300m intervals of 56s/59/58/1:04 for .19 mile / .20/ .19/ .21 mile with recoveries of .11/.18/.15 then .40 mile recovery after 4th rep.
.40 interval in 2:06 then .84 mile in 6:49
Summary:
Ran the workout all wrong: Suppose to run the first set of 400s at race pace which would be in the range of 82-85 seconds. Ended up doing more of a 1 mile repeat set but, on the positive side, it felt fairly easy. Second set of 300's suppose to be right at 60 sec pace; again, too fast on all of them. Pretty disgusted after this set and jogged .40 miles for recovery vs .25 mile suggested. Ended up doing one additional interval of .40 miles at 5:15 pace then finishing up with short "cooldown" run. Maybe I'll knock out a 5:15 finish on Sat? Right!!!
Anyway, got an interval workout in prior to essentially shutting it down as far as any speedwork goes through next Tuesday. Not going to sweat it as I think I'm in pretty good shape for the next two upcoming races.