I ran 7.5 miles this morning:
- 2.5 warmup at 9:40
- 2 miles tempo at 7:43
- 1:30 recovery jog
- 2x800 w/1:30 recoveries, 3:43 for each (7:26 pace)
- 2x400 w/1:30 recoveries, 1:45 for each (7:00 pace)
- Cooldown at 10:10
The tempo miles were 7:53, the 800's were at 3:45 (7:30), and the 400's were at 1:47 (7:08). Also, my log only shows one of the 400's, so I guess I couldn't squeeze in that last one.
Due to the "meltdown" at Arizona, I will never know what kind of time I would have gotten if I hadn't been so impacted by the heat and cramping.
I'm scheduled to do this workout again on Tuesday, but with a total of 6 miles instead. It might be too intense a workout just 5 days out from the race, but I will see how I feel and maybe only do the tempo portion.
Such an encouraging comparison! Get pumped, this is the one!ReplyDelete