Run warm up/down 35:00 [2] shoes: February 2008 Asics
To the Harvard track. Easy pace.
Run warm up/down 6:00 shoes: February 2008 Asics
Some more warmup, including strides (which were after the form exercises.)
Plyometrics5:00 [2] shoes: February 2008 Asics
Some stretching and running form exercises.
Run intervals 31:18 shoes: February 2008 Asics
CSU intervals. The plan today was "Death Spiral Lite" or
1200 @ 8K pace
800 @ 5K pace
400 @ 3K pace
800 @ 5K pace
1200 @ 5K pace
1600 @ 5-8K pace
While I felt crappy on the warmup, the intervals were at least OK, or the first three were OK. There, I kind of stuck off the tail of the lead group. On the last three, after 1.5 laps, I felt like I started to fade. I really think Terry runs negative splits. I am going to have to check this.
402
158
239
209
115
206
240
213
414
209
548
Average laps were:
1) 80.67
2) 79.50
3) 75.00
4) 80.00
5) 84.67
6) 87.00
So, the data says I really did start to fade, but only really on the last two.
Run warm up/down 37:00 [2] shoes: February 2008 Asics
A little cooldown there and the rest on the way home. Dark.
Incidentally, the Penncrest HS track is a much better place to do workouts than the Harvard track for several reasons:
Better surface
Lit at night during the winter
Very few other people using it
TNT dinners afterward