I was very worried about this workout today. I was..and am...still really sore from Monday's strength training. The workout was 13*400m @ 69-70 seconds w/200m jog rest. I warmed up just over 2 miles, and was able to kick the soreness out, and actually started feeling pretty good. I did a few strides and started. I ran with David, and he's great to do intervals with, because he likes to go out hard the first 200, so he usually paces me perfectly. My first one was 1:06. Then I started feeling really good after that and hit 1:10, 1:10, 1:09, 1:07, 1:07 1:09, 1:08, 1:09, 1:08, 1:07, after my 11th it started to kick in and hurt a bit, but I still felt good, and was in the "zone" :) my 12th was a 1:07, and the last one Sean usually has me push pretty hard the last interval. So I took off hard and came through :29 the first 200m, I wasn't expecting to go quite so fast (I had in mind more of a 1:02) but when I came through in 29 I had the urge to try to hit sub 60 seconds, so I pushed it hard the last 200m and came through 58.8. So I was very happy with how the workout went, and am excited for things to come. I did this workout during the peak of this cross country season and averaged 1:11's, and finished with a :59. So I have noted some improvements in terms of finishing speed and basic fitness from then. I finished with a 2.5 mile cooldown, plus a little extra when I got home on the treadmill to try out my new shoes. Sadly they are too big :(
Workout- 2.25 mile warmup, 13*400m @ 1:07 average w/200m jog Rest, 2.75 mile cooldown.
Strength Training- Plank/situp circuit workout.
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