View Workout (Corey Williams)
emotional
September 19, 2012 (Morning)
Exercise Type: Run
Comments:
7 mile tempo. more company than last friday since it was a normal practice day. our group was pretty big for most of it. then for the last mile it was me mercer chris david and ethan. the last two miles were the slowest, but not really because i was feeling bad, the whole group kind of fell off pace. a little too comfortable in sections i guess. we were also longish on mile 4, but we made a fair assessment that it was 20 seconds long due to the missed turnaround. i felt really good, kind of finally getting into the groove here, and my favorite work out is saturday! i'm starting to feel really ready for all-ohio. it may "mean nothing" as far as rankings could go, but i'm taking it as my opportunity to start hitting my season goals. I'm in the varsity race this year, and by this time last year i was heading in the opposite direction, so i'm pleased. first two meets were just warm up. now is when i need to start moving up. i still think i can catch up to, and race with david come conference/regionals. baby steps though, it won't be easy.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 12.0 Miles | 1:16:30 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | |
| 7.0 Miles | 40:00 | 5:42 / Mile | Tempo | |
| 0.75 Miles | 4:00 | 5:19 / Mile | ||
| 1.25 Miles | 10:00 | 8:00 / Mile | ||
| 1.0 Miles | 7:30 | 7:30 / Mile | Cooldown |