View Workout (Azad Jalali)
Speed Workout at Veale
November 7, 2013 (Afternoon)
Exercise Type: Run
Weather: N/A
Comments:
Ran with the MD guys. It was... surprisingly easy. I felt like I was tempoing until the 200, while a lot of them looked dead by the 4s. Definitely increased my confidence to feel so smooth so early in the season, although that last 200 was basically a sprint at the end. I probably should have let them go but my pride as the new guy was at stake. Afterward we did the "Bear" core workout, which was pretty brutal. It also focused entirely on the abs, which is honestly the least important part of your core as a runner.
Also my mileage was way too low for the day, hopefully I can make up for that in the next two days.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.99 Miles | 17:39 | |||
| 1.0 Miles | 7:10 | 7:10 / Mile | Warmup | Mizuno Wave Rider 16 |
| 800.0 Meters | 2:37 | 5:15 / Mile | Speed | Mizuno Wave Rider 16 |
| 800.0 Meters | 2:35 | 5:11 / Mile | Speed | Mizuno Wave Rider 16 |
| 400.0 Meters | 1:08 | 4:33 / Mile | Speed | Mizuno Wave Rider 16 |
| 400.0 Meters | 1:11 | 4:45 / Mile | Speed | Mizuno Wave Rider 16 |
| 200.0 Meters | 0:30 | 4:01 / Mile | Speed | Mizuno Wave Rider 16 |
| 200.0 Meters | 0:28 | 3:45 / Mile | Speed | Mizuno Wave Rider 16 |
| 400.0 Meters | 2:00 | 8:02 / Mile | Cooldown | Mizuno Wave Rider 16 |