Wed, 11/22-Hills day. Sluggish legs. Warmed up .75M and stretched in the strength and conditioning center. Then, I headed over to the red brick-paved hill for some work. I decided on eight, my new standard over last year's 5-6. I started off modestly, 43 sec! Argh. I then went 42, 41, 40, 39, 39, 39, 38. Recovery was two minutes of walking and jogging back to the start.
Tues, 11/21-Did 4.5M...36:20. This was probably the most comfortable run I've had this season.
Mon, 11/20-2.5M in 20:30, did some stretching and lifting, and then covered 1M en route home.
Sun, 11/19-After some indecision and discussion, the short distance workout was 3x500 with 8:00 rest. John and Andrew joined me. The target pace was 90-95% 800m race pace (2:16). This meant 18.9-17.9 seconds per 100m. I hit 1:31 on the first, and 1:31 on the second. On the third effort, I randomly stopped at the 300m mark. After 30 seconds, I got back on the horse. I was winded, but mainly I just lost concentration and suffered from a flashback from the foot injury I sustained six weeks prior.
Sat, 11/18-Did 4.5M route....36:30.
Fri, 11/17--2.5M in 20:30, did some stretching and lifting, and then covered 1M en route home.
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