| Mile 1 | 8:21 |
| Mile 2 | 7:52 |
| Mile 3 | 7:48 |
| Mile 4 | 7:34 |
| Mile 5 | 7:35 |
| Mile 6 | 7:33 |
| Mile 7 | 7:21 |
| Mile 8 | 7:29 |
| Mile 9 | 7:08 |
| Total Average Pace: | 7:39 |
Totally tired from yesterday’s workout. I relinquished control to what my legs wanted to run today.
Jump Rope (100 each leg, 5 reps of 20)
Warm Up
Hill Workout (4 hills)
Cool Down
Did the workout with Sean and Luis. One highlight of the workout was when I popped a 3:57 pace run up the last hill. It was definitely the fastest recorded pace for such a sustained period(33 seconds) in my training. I’ve recorded faster(15 second strides), but this one was longer and it was going up hill.
Jump Rope (100 each leg, 5 reps of 20)
15 Second Strides (60 seconds rest)
Total Average Pace: 4:55
| Mile 1 | 7:09 |
| Mile 2 | 7:05 |
| Mile 3 | 7:16 |
| Mile 4 | 6:56 |
| Mile 5 | 6:42 |
| Mile 6 | 6:45 |
| Mile 7 | 6:39 |
| Mile 8 | 6:48 |
| Mile 9 | 6:46 |
| Total Average Pace: | 6:55 |
I didn’t really feel like being out there this morning and was debating whether to stop at 6 miles since I have a workout tomorrow. Luckily JP Machemehl and his former team mate, Andy from Texas A&M, were there at mile 4 to pick me up.
| Mile 1 | 7:16 |
| Mile 2 | 6:53 |
| Mile 3 | 6:53 |
| Mile 4 | 6:48 |
| Mile 5 | 6:43 |
| Mile 6 | 6:39 |
| Mile 7 | 6:31 |
| Mile 8 | 6:24 |
| Mile 9 | 6:29 |
| Total Average Pace: | 6:45 |
Ran with Sean.
| Mile 1 | 7:16 |
| Mile 2 | 6:51 |
| Mile 3 | 6:53 |
| Mile 4 | 6:53 |
| Mile 5 | 6:47 |
| Mile 6 | 6:49 |
| Mile 7 | 6:44 |
| Mile 8 | 6:41 |
| Mile 9 | 6:54 |
| Total Average Pace: | 6:52 |
Sean gave me the go ahead to skip my long run. Sounds good to me.
2.89 Mile Warm Up
Jump Rope (100 each leg, 5 reps of 20)
10 Second Strides (30 seconds rest)
45 Second Stride
2x5k Tempo (Goal 5:25-5:30 Pace)
I sit here totally perplexed. On the one hand I can run 5:01 pace for a 5k. On the other hand on these 2x(3 mile/5k) Tempos I can’t even manage to run faster than 5:37 pace on the first rep. Something is a bit odd here and I’m missing it. The only thing I can come up with is that my legs are fatigued. But still, with fatigued legs, I should be able to hit the times. There were times during this run where I felt I was easily going 5:20 pace but the Garmin said 5:40. Oh well, I guess this will be one of those strange enigmas.
If you read my race report then may remember that I had a later start than expected. Well a picture is worth a thousand words so here a couple. Here is the start of the race:
Notice Sean and Adam at the front of the race. Now where the heck am I?
I'm over in the left corner. I make up ground pretty quickly though to pull out in front right behind Adam and Sean.
Forrest is still running...Didn't win though.
Sean, Adam, Me. From Left to Right.
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