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Willamette River Path Interval workout

September 3, 2010 (Morning)

Exercise Type: Run

Weather: 60s, humid!

Comments:
Willamette River path workout. Woke up this morning not intending to do a workout; I figured I ran too far yesterday and I’d be too tired. However, I felt pretty damn good on the first 3miles, AND I liked the idea of getting it out of the way to have a nice relaxing weekend.

Moreover, I was motivated by: 1. A shitty tempo on Wednesday, and 2. Seeing Reneau’s sweet interval workout earlier this week. So I went for it. Downside: I was wearing trainers, so I wasn’t expecting much.

Did 1x mile (3:00 rest), 2×800 (2:00 rest), 3×400 (1:00 rest). EASY rest (in fact, most of the later reps I was doubled-over for a good 5 seconds).

PM: East PRE from home (4.5mi). HOT. Tired, but fine.

mile: 5:00
800s: 2:31, 2:28
400s: 1:11, 1:09, 1:10

VERY HAPPY with this workout; probably my best “speed”/strength workout in over a year, if not longer. Faster splits than in any workout out there this summer, and while wearing “moon boots”*! Although those intervals BURNED — that deep burn of “marathon training-fatigued” legs — I felt strong. And though they hurt like a MFer after, I recovered in about 30 seconds. Very cool.

Now granted, it’s no Reneau workout, but in typical fashion, River Falls alums eat the dust of those damn HHS Raiders…