Photo courtesy of Andrew King - D4 Productions

Thursday, January 1, 2009

15 myles (12 - 1.24:16)

Kaysville - 11:00 A.M.
low 40s, no wind, overcast
mind/body - strong
Hard effort

Prescribed workout: warm up/down 15-20 minutes - 12 X 400 M in 78 seconds

Actual workout: Warm up 6 myles 42:16 - 12 X 400 M avg. 76 seconds - warm down 6 myles 42:00

Ran the back roads in Kaysville to Davis H.S. to run on the track. Once at the track I really concentrated on running strong, primarily driving the knees. I found myself getting lazy the last 15 seconds for the first couple laps so once I realized it I made a concerted effort to keep my form through the end. My fastest 400 was 70 seconds while my slowest was 77 seconds. I honestly think I got the most out of the workout on the 6 mile cool down. Track work - what a great way to start the year eh?

And with the end of the month and year I end with 287 and 2933 myles respectivley - 3rd most myles for me in a single month and the most myles I have ever run in one year ('04 - 2307, '05 - 2335, '06 - 2417, '07 - 1970). We'll see if those extra myles translate into faster times moving forward....
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