- 2.91 Warm Up 7:22 pace
- Fartlek
- Time 14:58* PR
- Pace 4:59
- Mile 1 – 4:54
- Mile 2 – 5:00
- Mile 3 – 5:04
4:54, 5:14, 4:39, 5:04, 4:47, 5:03, 4:52, 5:19, 4:52, 4:52, 4:44, 5:20, 4:41, 5:14, 5:08, 5:16, 5:10, 5:15, 4:57, 5:02, 4:51, 4:59, 4:59, 5:18, 5:21, 5:08, 5:06, 5:10, 4:47, 4:34
- 5.8 Mile Cool Down 6:58 Pace
Nice cool weather. Nice group of guys that were ready to roll. Sean, Luis, Dan, J.P., Jose, and a new guy, Curt. Sean, Dan, Jose, and Curt did a 6 x 1 mile @ 5:20 pace with 30 seconds recovery. Luis, J.P. and I did the 30/30’s.
What can I say? I totally murdered the workout. I beat my previous best time by 41 seconds. The last time I did this workout I ran 15:41 and I was enthusiastic. The time before that I ran 16:23. That means I have dropped 80 something seconds the last 2 times I have done this workout. I am a different guy.
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2 comments:
go bill go!
i kinda like the other bill too...but by different if you mean faster, leaner, and meaner on the roads, then i can live with that!
kill em at the Komen! (i am assuming thats what you're racing this weekend)...
June,
Ha ha, you know what I mean :-) I just have a different body that does different things right now. Things that I felt like I was a mile off from being able to do I am doing consistently now. In the past I would show flashes of this. Just flashes. I'm figuring out certain things about my body and tweaking my training along the way. And it(my body) has responded in a big way. I am hoping the growth curve continues to be steep!
Bill
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