View Workout (Roni Teich)
2009 Montgomery County Championships
January 26, 2009 (Morning)
Exercise Type: Run
Weather: indoors, air wasn't so great today
Comments:
pretty good day all things considered, anchored the 4x8 in 2:04 to a 8:25 for 5th place, passed one magruder guy and that was all that happened, not a great race for me and it definitely felt faster, whatever i was disappointed but we can all run better next time, had a decent break until the 2 mile and felt tired but ready going into it, split 74, 2:28, 3:39, 4:54 and closed in 5:00, went out with the pack just relaxing and then after 800 escobar made a move on solomon and broke away from me and kyle, i battled with kyle the whole way and i never let him pass me and i ended up having just a little more left than he did, closed in a 70 with 33 last lap but besides that my other 15 laps varied by no more than 2.5 secs so i was pretty consistent, a very painful race but was able to hold on for 3rd in 9:54.58 officially so still a pr by .23 secs, satisfied that i was able to do this doubling and ran it much more even than at moco invite, fun day overall too
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.6 Miles | 11:58 | |||
| 1.5 Miles | Warmup | nike zoom structure triax | ||
| 0.5 Miles | 2:04 | 4:08 / Mile | Race | nike zoom miler track |
| 1.3 Miles | Recovery | nike zoom structure triax | ||
| 1.3 Miles | Recovery | nike zoom structure triax | ||
| 2.0 Miles | 9:54 | 4:56 / Mile | Race | nike zoom matumbo |
| 1.0 Miles | Cooldown | nike zoom structure triax |