not designed to cause undue fatigue

Sunday, 10/24/10

3 X 3 X 4 (3 SETS OF 3 X 400M)
SET 1
Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set. Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m.
My runs: 81,82,81

SET 2
Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set. Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.
My runs:80,79,79

SET 3
Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition. Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.
My runs:75,76,76

This easy-moderate workout left me feeling refreshed. The slight pace increases in sets two and three helped me prepare for the increasing effort level required as I pass through miles 1 and 2 of the 5K.

While the pace increased with each set, the recovery interval between each repeat also increased. This workout was not designed to cause undue fatigue. Adding the longer recovery intervals as the pace increases kept the stress level to a minimum.

Saturday, 10/23/10-
Penn Oaks Run-For the third or fourth week in a row, I took an alternate route to get to Penn Oaks. The trip to PO--4.5 miles--took 33:30, or about 7:26/mile. The trip home was 31:50, or 7:04/mile. Felt pretty good. 9.0 miles

10/17-10/23--42.5 miles