Running To Beat Mark

Was not quite sure what to do with my first attempt at a longer run in this buildup. I knew I needed to run over 1:30 but was not sure if 2:00 was too long for first go. Ended up going faster after the 40 minute mark, was able to hold the faster pace until the 1:20 mark, so a good forty minute MP run in the middle of the long run. Ended up at 1:35 total time. 

1 hr easy run that turned into a progression run as the first half was "too easy"

(not really sure if too easy exists, but I was close to 9:40 pace)...so second half I brought down to 7:30s

1 mile warmup

4x(2-2-4) w/200 recovery

This was going to be at least 6 sets hoping for 8 but the middle school football team had a game and kicked me off the track!!! 200's averaged at 38 400s were all at 1:19 and change

Did easy run for half an hour to get to an hour running.

with e

1.5 warmup

3x2mile hilly course out and back 6.5 hills total (compared to the flat running I am use to=ouch!) Add 80 degree weather and 20+mph winds and I had no clue what to expect. 5 min rest in between the sets

6:30, 6:39; 6:23, 6:45; 6:27, 6:48 

The wind was TOUGH on that second mile everytime. 

I am ok with these splits, not where I want to be, but with all the tough conditions for the run today I am taking positives from this workout. (especially since I did not want to even start it!!)

Easy day both intensity and duration along the river, played chicken with a bike and won thank goodness!!

Hilly course ran with our junior student who qualified for state, well tried to run with him ended up a good minute or two back at the end two 5.1 mile loops that had very little flat sections negative split the loops 1:12:55 (7:08 pace)