A refreshing workout.

9/5/10

Today, I decided to do a fartlek, much like the ones I've been doing. I began with a 5 min/.6 mi warm up, heading towards the start of the Rustin xc course. I did my standard 15-30-45-60 sec with an equal amount of jog in-between. I kept this pattern for 4.65 miles, covering the distance in 32 minutes (or was it 31:00?). I figure my runs were at 6 min pace and my jogs were at 8 min pace. I cooled down .6, for a total of 5.85 miles. I felt pretty good considering yesterday's workout of 9.1 miles.

9/4/10--Cooler, 70ish, a little windy.

Got together with Justin at 8ish for a ladder. This workout puts me at 41.2 miles for the week, Sun 8/29 to Sat 9/4.

We jogged to Westtown School (2.25), stretched, and then began our workout:

400--37s/200 for 74s
800--41s/200 for 2:44
1000--43s/200 for 3:35
1600--45s/200 for 6:00
600--39s/200 for 1:57
400--37s/200 for 74s
200--35s

We hit the times dead on for the most part. I think we ran 75 for the first 400, 2:45 for the 800, 3:36 for the 1000, 5:59 for the mile, and 34 for the 200. Jogged 400 after each repeat.

A refreshing workout.

Cooled down with jog back to my house: 2.25.

2.25 warm up +3.1 in interval + 1.5 in-between repeats + 2.25 cool down = 9.1 miles