September 4, 2013 (Afternoon)
Exercise Type: Run
Weather: Pleasant
Comments:
Perfect running weather. I didn't notice the weather at all, which means it must have been really nice. Coach wanted me to move up but only a little bit: 6:20-6:30. I was running faster than everyone from group 4, and at the slow end of the group 3 pace range, so I went out for the first mile with group 3. A little quick so I backed off and ran most of the rest of the workout by myself. Felt very relaxed during almost the entirety of the run, although I could tell my lower back was tired; maybe something to spend some focus and time on in the weight room on Tues/Thurs. 300's were decent but not blazing.
Splits: 6:10, 6:18, 6:18, 6:22
Lift: Week 3 Day 1
Abs: Ibis x 30
Static 3-
Hips: 30 x SLHR, extensors, spreads
Ice bath x 10 min
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
8.62 Miles | 25:11 | |||
2.0 Miles | Warmup | Ghost 6 White/Red/Yellow | ||
4.0 Miles | 25:11 | 6:17 / Mile | Tempo | Ghost 6 White/Red/Yellow |
1.0 Miles | Ghost 6 White/Red/Yellow | |||
1000.0 Meters | Fartlek | Ghost 6 White/Red/Yellow | ||
1.0 Miles | Cooldown | Ghost 6 White/Red/Yellow |