Tuesday, July 27, 2010

3 Mile 30/30 Fartlek – 8.67 Miles Total

  • Jump Rope – 9 x 20 Each Leg
  • 2.87 Mile Warm Up @ 6:55 pace
  • Fartlek
    • Time 15:41
    • Pace 5:13

 4:53, 5:20, 4:49, 4:59, 4:53, 5:01, 4:56, 5:20, 4:53, 5:35, 5:14, 5:23, 5:16, 5:23, 5:32, 5:22, 5:32, 5:59, 5:36, 5:43, 5:37, 5:43, 5:27, 5:50, 5:16, 5:37, 5:18, 5:26, 5:15, 5:18, 4:50, 5:01

  • 2.80 Mile Cool Down @ 6:50

Sean was out of the country on vacation so Luis, JP, and I decided to do a workout together. I basically wanted to do a 30/30 to see what kind of shape I was in. The last time I did this workout, I did it by myself in 16:23, and was slightly discouraged. It was a far cry from the regular sub 16 efforts I used to get out of this workout. After we completed our warm up, I was a little discouraged to realize that I had forgotten my flats at home. Darn! I wasn’t going to get a true evaluation of what kind of shape I was in. I put those feelings aside and did the workout. I started the workout not feeling well since I was breathing really heavy before we completed the first mile. The next mile ended up being mentally and physically tough since I was still breathing pretty heavy and had slowed down significantly. But then I found my way on the last mile and ended up finishing strong. I was totally surprised to see 15:41 as my time as this was significantly faster than my last fartlek in my flats. Several factors probably contributed to the time:

  1. I am significantly faster than I was in the last workout,
  2. JP and Luis pulled me along

Luis surmised that I could probably subtract another 15-20 seconds off if I was wearing flats so that gets me REALLY excited about my progress. I’ve gone many months without any good progress indicators at all so you can only imagine how great I’m feeling now.

On a side note JP and I were interviewed by Fox 26 news about the Chevron Houston Lottery selection process. I’ll probably post the vid soon.

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