5.85 Miles Easy

Mile 1	7:59
Mile 2	7:16
Mile 3	7:23
Mile 4	7:23
Mile 5	7:31
Mile 6	7:26
Total Average Pace	7:30

• .25 Mile, 78, 5:09 pace
• Plyometrics
• Stair running 60 secs
• Stair jumps 60 secs
• Ceiling touches 60 secs

For the first time in a few years I did some baby plyometric drills for about a minute in duration a piece. There were 3 drills that I did. Stair running, stair jumps and ceiling touches. As I said I only did 1 rep of each for 60 seconds. The idea is to limit ground contact time to where you end up hopping continuously for a minute during each exercise. Eventually I want to max out at 2 minutes each twice a week. The purpose is to improve upon my explosive speed. Hopefully this will play a supporting role in bringing down my 400m, 800m and mile times. Tomorrow I will be running with Sean and Luis doing 30/30s. The whole idea is to try to hang for 2 miles and then do 800m with them.