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(Untitled)

March 26, 2013 (Night)

Exercise Type: Run

Comments:
4x(4x400) at 3k-5k pace with a hammer at mile pace on the 4th rep of each set. 60 second rest between reps and 3:00 jog rest between sets.

Set 1: 69, 67, 70, 63
Set 2: 72, 69, 68, 65
Set 3: 70, 70, 69, 64
Set 4: 72, 70, 70, 64

Pretty solid workout. The slower reps felt relaxed and easy. The hammers were a little tougher than I expected, though. I definitely needed the 3:00 rest afterwards. There were a ton of people on the track while I was doing the workout, so I had to run wide a lot. It actually didn't bother me this time because most people seemed to be doing a workout instead of just taking up space. The pain in my foot has been getting better. I wore a different pair of shoes today and yesterday and I think that helped. It hurt on the warm up and cooldown, but it was a dull ache instead of a sharp pain. I'm confident that it will go away on its own. My quads were still sore. In fact they've gotten worse since yesterday. I'll take a short rest day tomorrow and hopefully that will be enough to get them ready for the race on Thursday.