Monday--lifting.
Sunday--easy-medium 5.75 in 40:50.
Saturday--8x400 with Justin. I ran conservatively. We had a slow start of 75. Then came 68,72,70,70,72,72,65. We kept to between 2:15 and 2:45 of rest, which was less than what I gave myself last year. Overall, weaker than last year's workout. See below. Wait until next weekend, though.
On Saturday, 11.13.10, I did pick-up reps workout: 8x400
warmed up 1.0 mile
goal pace: 70 for #s 1,3,4,6,7; 63 for #s 2,5,8 with 400 jog rest of 3:00 in-between runs
My runs: 69,66,71,70,66,69,70,63
cool down 1.1 mile
I need some speed work, and I need to cut back on my recovery.
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