November 2, 2010 (Morning)
Exercise Type: Run
Comments:
3 miles up
6x1 mile with 2:30 rest.
Goal paces, start at 5 min and chop 4 seconds off each time
actual (goal), 5:00 (5:00), 4:55 (4:56), 4:50 (4:52), 4:48 (4:48),
4:43 (4:44), 4:58 (sub 5)
strides and pedestal
3 mile cooldown
Really focused on form, keeping the upper body strait, head up, hands relaxed. I think it helped a lot. Also focused on almost slamming my foot down instead of relaxing the stride, that felt a lot faster also, it seemed to allow me to work more.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
13.5 Miles | 15:00 | |||
3.0 Miles | Warmup | September 2050's | ||
6.0 Miles | Interval | flats | ||
1.5 Miles | 15:00 | 9:59 / Mile | Recovery | flats |
3.0 Miles | Cooldown | September 2050's |