Run 46:37 [3]
ahr:137
The knee is doing well, no pain and thank goodness for cortisone....I figure this is the first workout to a way back to a more legitimate run splits...I've got to get faster so I plan to keep um my running all winter to be at a higher level when I ramp up next spring.
the objective....tempo paced intervals and not over do it.....
St Louis park High School track....
decided on 4 800's at tempo pace with 1/2 interval time rest/recovery....
here is how it went down...
11:12 HRA 137.....warm up with 1600 (mile)
4:01 400 walk recovery 122 HRA
4 x 800 main set (using PE "comfortably hard" to dictate pace) w 200 meter easy walk recovery
4:48 147 HRA
2:10 131 HRA
4:56 150 HRA
2:16 132 HRA
4:48 153 HRA
2:16 134 HRA
4:49 156 HRA
4:17 130 HRA 400 meter cool down walk
1:01 120 HRA additional walk cool down
ok....a mile tempo pace of 9:38 is frankly ridiculously slow....even for me...running has always been my weakness...but that is where I am at...BUT.......All the others in my AG are likely encountering a similar slow down also and i can see others getting discouraged and giving in and resigning themselves. I'm not going to do that. I am going to fight it. And I fight it more effectively than my peers perhaps I will slow less and creep up on people......this is the first step
Triathlon Bike 48:23 [3]
ahr:136
45:30 for the Hopkins loop with Kari....a bonus workout to spend time with Kari...