BIG WORKOUT: 4-3-2-1 BREAKDOWN
I met up with Ken and Jace at the 21st Street Pond for a hard workout. The goal was to hit 10 miles total: 4 miles at 5:20 3 miles at 5:10 2 miles at 5:00 and 1 mile at 4:50. Ken planned on sitting out one mile in each set. We got started and the 4 miles felt harder than it should and I figured I was in for a long morning, but after that the rest of the workout felt great. The rest was mostly a slow jog. Here are the actual splits:
4 miles: 21:24 (5:24 5:24 5:20 5:15) - 4:30 rest
3 miles: 15:19 (5:06 5:09 5:03) - 3:30 rest
2 miles: 10:04 (5:03 5:01) - 2:30 rest
1 mile: 4:44
The good news is I nailed this workout and felt great doing it, and I didn't have to stop at all for GI issues.
The bad news is my knee HURTS. It has been sore since after Saturday's long run. I told myself yesterday that if it still hurt this morning I would still do the workout but promise myself to take Wednesday off. So, if anyone sees a running entry on this blog tomorrow be sure to get on my case. |