Photo courtesy of Andrew King - D4 Productions

Monday, January 5, 2009

13 myles - 1.38:53

South Platte Pkwy - 1:00 P.M.
overcast, mild North wind, low 40s
mind/body - strong
Hard effort

Prescribed workout: 1.15 with 5 x 1 mile - 5:45-5:50 - 2 minute rest between intervals

Actual workout: warm up with 4.5 myles 33:15 (7:31 pace) - 4 x 1 mile (5:43, 5:41, 5:46, 5:47) with 2 minute rest between intervals - cool down with 4.5 myles 35:39 (8:03 pace)

I had two goals for this workout: 1. to hit at or below 5:45 for each interval and 2. to hit at or below 8:15 pace on the cool down. I came pretty close on the mile intervals but only did 4 instead of 5. I was pretty spent after the 4th so I didn't want to over-do it. On the cool down I hit what I wanted to and honestly felt like I was crawling. I want to get my speed work done early in the week as I have a 6 hour run planned later this week. Big week for me!

On another note, I officially registered for Rocky Raccoon 100 on February 7th. One of my goals this year is to get a PR in a 100 mile race. I either had to do it early at RR 100 or wait until Javelina 100 in October and since I'm pretty spent by October I had no choice but to get ready for Rocky Raccoon. After Sun Mart 50 a couple years ago I swore I would never go back to that place...
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