Photo courtesy of Andrew King - D4 Productions

Wednesday, February 10, 2010

9 myles

Jeffco Stadium - 1:00 P.M.
40s, snowy track, clear
mind/body - hesitant/good
Hard effort

20 minute warm up/cool down, 6 x 1000 m on the track (3:21, 3:20, 3:20, 3:19, 3:19, 3:17). Pretty good pacing considering I was shooting for 3:20. According the McMillan calculator this would be considered a cruise interval (3:20-3:24). In addition McMillan also lists a speed workout for long distance runners where I should be between 3:10 and 3:17 - I agree with that. Last time I did this workout Paul had me shoot for 3:15 (3:19, 3:16, 3:15, 3:18, 3:18, 3:20), I was killing myself on every one and completely trashed afterward - more along the lines of speed. This time I was comfortable on every one and recovered quick. And because of all the snow, only lane two was cleared off so maybe a second more on each one?? The speed is still there, I just gotta maintain it with something like this once a week at least through Caumsett.
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