Running 21:40 [3] 2.9 mi (7:28 / mi)
10 minute Warmup 5x 20/40s 6:41 Cooldown to make my time an even 80 minutes.
Running 58:19 [3] 9.5 mi (6:08 / mi)
Wow I had to tell Coach that he found a really good workout with this one. I was hurting bad. It worked me exactly in the way that leaves me weak. I need that. That's how I get better. It just hurts a ton getting there
The workout was confusing to say it simply.
6x2000 meters on 3 minute recovery jog.
First 800 was at 2:48-2:53, next 800 was at 2:40-45, last 400 was at 73-75
Overall 6:41-:53
So at each marker we picked up the pace and that hurt... a lot!
Times:
6:42 This one was way too fast for the first 800 so after that Eric Evans and I broke off and ran just me and him and hit the paces right on.
6:43
6:42
6:48
6:48
6:50
The only paces that were slow for me were the last 400s on the last two. I was hurting so bad that during that last 4 that I just couldn't turn it over that much. I ran 77 and 78 instead of 75. Not too bad. I did turn it over. If we do more workouts like this I'll keep getting better at this. I'm looking forward to it.