FARTLEK: 3 x 3,200 Meters
I met Ben, Manny, and Moss at Smiths. They were doing 6-7 miles easy, so they did my 3-mile warm up with me. Then it was just me. I did three sets of 3,200-meter fartleks with 800-meter jog for rest. The fartleks were alternating 400s with one 800 in the middle. My legs felt the best they have in quite awhile, so that's good news.
Set One: 74.8, 86.1, 72.3, 85.9, 2:23.8, 84.1, 71.3 for 10:18 total.
Rest 800 meters in 3:40
Set Two: 71.2, 82.6, 70.2, 83.7, 2:22.2, 82.8, 70.4 for 10:03 total.
Rest 800-meters in 3:41
Set Three: 67.6, 81.4, 68.8, 81.8, 2:18.3, 83.2, 68.3 for 9:49 total
I'm really happy with this. This is basically my last hard workout. From here it's just a few marathon-paced miles here and there. Not a lot more I can do now, except lie in the bed I've made.
One year ago I was recovering from surgery and now I'm hoping to run a big PR in the marathon. I couldn't be more grateful. I think I've prepared myself the best I could without jeopardizing injury or over-training in the last year. So, regardless of what happens next week, I am proud of what I've been able to accomplish in the last 12 months.
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