3 miles in the morning around the Zoo.
Afternoon we did team warmup but because of the wind we went out to the Oval for speed. Did 2 miles warmup and 1 mile speed change changed shoes and jogged a lap. Workout was 3 sets of 4x400. 250 meters recovery in between each repeat and 2 laps in between each set. The goal was to have my 400 times add up to a 4:10 mile. Went 63,61,62,61(4:07) for the first set. 62,62,62,61 (4:07) for the second. Last set 61,63 and then Bill told us instead of 2 more 400s we had 1 more 800 so I needed to run a 2:06 to hit my goal pace. I worked really hard but the last 200 meters I felt "the bear" jump on my back and it took all I had to push to the end. Final time was 2:08 so 4:12 mile for the last set. But I was still really happy with the workout. Cooled down until we hit 12 for the afternoon. Core and icebath when I got home.
| 