track. 4 x 100 strides.
3 x (960 meters tempo + 200rep) w 2R
4:00 ok, 37 (fastest 200 I've done in a while, so good to see)
1:50 -pulled out after 1st lap because it seemed too slow, but the next try was the same so that time i just kept going, and actually I was in error, these were supposed to be TEMPO and the pace was good tempo.
4:05
40
4:06
39
good on the short stuff, difficult breathing on the long
4 PM
running strength conditioning20:00 [1]
pushups, pullups, plank variations, single leg forward ben
the interesting thing about their training (the above is just a intro fluff piece) is how inventive it is and how they develop standard catalog exercises into dynamic movements that engage the whole mind and body, sometimes with relatively subtle additions or modifications
39 degrees, slowly increasing drizzle. Hot shower, choclatey snack, then warmup inside went on too long, (took a call) then to track 4 x 100 strides and workout:
8 x 400 @ 2 mile race pace (theoretical pace, prob not going to happen) w 1:30R between (lane 4 on oversize track - 1:43 is 6:30 pace)