I have not done this run for a long time. It shows that I have totally lost my speed the last few months. I should be able to do this 7 minutes faster. As I am getting beyond the house stuff, I will get back the speed.

Wednesday Sep 26, 2012 #

5 PM

Running 30:00 [3] 3.73 mi (8:03 / mi)

At the gym. After a couple of days with faster pace, this felt pretty comfortable.

Strength 15:00 [3]

Core strength, seated row, assisted dip

Tuesday Sep 25, 2012 #

6 PM

Running warm up/down 11:28 [3] 1.29 mi (8:53 / mi) +1m 8:52 / mi

To track and a couple of laps.

Running warm up/down 10:00 [3]

Drills

Running 4:24 [3] 0.53 mi (8:18 / mi) +2m 8:12 / mi

Strides

Running intervals 21:03 [4] 3.07 mi (6:51 / mi) +2m 6:51 / mi

Quicker and short distance today.

800m (1:33.3, 1:40.3): 3:13.6 (6:29 min/mile)
1200m (1:39.0,1:48.3,1:52.1): 5:19.4 (7:08 min/mile)
600m (46.6,1:48.5): 2:35.1 (6:56 min/mile)
600m (49.6,1:46.4): 2:36.0 (6:58 min/mile)
400m: 1:46.6 (7:06 min/mile)
400m: 1:44.4 (6:57 min/mile)
Magic 800 (1:49.6,1:59.3): 3:48.9 (7:40 min/mile)

Alex and Brendan joined as well today. I hope to see more of that in the future. Alex certainly helped me keep a faster pace in the beginning. Though faster than me, she is much more closely matched to me than any of the other regulars that are either way faster or slightly slower.

Running 10:00 [3] 1.2 km (8:20 / km)

Jogging between intervals

Running warm up/down 8:16 [3] 0.73 mi (11:19 / mi) +2m 11:14 / mi

Back to the MAC

Monday Sep 24, 2012 #

5 PM

Running 30:00 [4] 3.98 mi (7:32 / mi)

Stressed about a lot of things right now, so that helped me go a little bit faster today at the gym. Big presentation at work this week at the same time as I am trying to get the contractors to finish everything correctly at home.

Strength 7:00 [3]

Core

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