Tuesday, June 16, 2009

16 June



The 15+ miles yesterday, despite it being easy, made the legs feel like I was wearing some ankle weights during my lunch time run. I did an easy 4+ miles around a lake followed by some core exercises and stretching. Five hours later after work, I met my Dutch friends at the track for some speedwork. The workout for the night was 1600, 1400, 1200, & 1000 with 200m recovery (walking the first 100 then slow jogging the 2nd 100). Paul had some issues with his right leg, so it was just Emily and I running together. Emily also ran in the Maastrichts Mooiste 5K this past Sunday, but in the elite race (she ran 16:56), so we both didn't have fresh legs. Her coach and I decided that we should run a little slower than 5k pace, so 3:20/km or 80 second laps (5:22 pace). I chose to do the pacing and Emily had no problems with that. We ended up exceeding the agreed upon speed limit. The good thing is that the pace felt fairly comfortable.

Splits were: 1600 (5:15), 1400 (4:34), 1200 (3:53), 1000 (3:09)

Today: Noon - 4.3M @ 7:17 pace; PM - 8M including 1600, 1400, 1200, 1000 @ ~5k pace; 12.3 miles total

1 comment:

wcapsoldier said...

Wayne,

Congrats on your new 5K PR. Your only getting faster..thats what most of the BOLC II 2LT's in my platoon here at Benning do not understand. They say how at 32 can you run like you do..you only better with age. Nicely done. Looks like your doing well. You have my uptmost respect brother. Take care and keep in touch.

Nate