View Workout (Chris Kelly)

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The workout was .....

October 12, 2009 (Morning)

Exercise Type: Run

Comments:
This workout was okay. I'm tempted to say it was bad and bemoan myself which I knida did after the 2 mile segment. But looking at it as a whole it wasn't that bad. The only real problem was the last half of the 2 mile segment where I got dropped like a seck of potatos. I was running 5:25 pace for a mile and a half and just fell off badlly in the last half ended up droping a 5:42 mile which shows how bad it really was. Also on the last mile segment my legs fell out from under me in the last half but I think in a race it would have been easier to finnish harder than I did. Easier to push through the pain. I din't know though I felt really heavy that last half. Now for the good parts. I was right with the group for the 3 mile doing 16:25 with 2 untied shoes. And I put in 1.5 -2 solid miles on the way back. Those last halves are probably mostly mental. I gotta just will myself through them in the race. And I think I can do that. Definitly looking for a confidence boosting workout Wednesday. I'm also planning to have really low mileage early this week probably no more than 6 on the easy days. The 200's at the end felt good didn't really push too much just kinda strided um with Grogan. Looking forward to flying at Oberlin. After the workout Lenese circut 15 Static 1
Later Eagle with 10 pushups between each 3x15 dips
Workout format:
2 mile warmup
3 miles 5:30 pace 3 min recovery
2 miles 5:25 pace 2 min recovery
1 mile 5:20 or better
1 mile to track
6x200 striders on the track
1 mile cool down

Paces
3 mile 16:24.94 (5:27, 5:27, 5:30)
2 mile 11:07.03 (5:25, 5:42) lost it all in the lst half
1 mile 5:16 (first half in 2:28ish)
Resting heart rate: 44