two, count em, two ibuprofen

Wednesday after work back to pima west track for my version of speed work.
The big difference is I never stop jogging and the only time I walk is in between my last set of 100meter sprints @ the end of the wokout.


So start off with
1/4 mile progressions 2:30
1/4 mile 2:00
1/4 mile 1:30
1/4 mile 1:00
my actual 1 mile time was like 6:50- good warm up

also thats a p.r. for my quarter mile, I've never put up a 1minute quarter especially during running 1 mile.

So keep jogging, about 11 minute miles for a half mile then go straight into 100msprints, 100 m x 8 while jogging the turns.

From there I paced out for about an hour .

Then ended the last 30 minutes of workout as follows.

1/4 mile prog 2:00
1/4 mile prog 1:30ish
1/4 mile prog 130ish
1/4 mile attempted prog 2 min-bonk-ish
total 7min20sec
recovery jog for 1/2 mile
then back to 100 m sprints
100 m x 6
walked 100m back to start for rest.

I left the nike + on the entire time, it recorded as follows
8.18miles
total time 1hr 31 min
recorded Total pace 11min 10 sec

Instead of just doing straight speed work I prefer to insert @ least an hour of moderate pacing in the middle so I achieve complete muscle failure during my last 100m sets.

The calibration is still off on the +

I am wiped out regardless.



OPEN INVITE-I WILL BE AT PIMA WEST TRACK AGAIN TOMORROW 7/17/08-THURSDAY FROM ABOUT 830P.M. TO 10P.M.

Mainly just as a recovery run from today.
I may do a little speed/tempo work but will most likely be cruising 10-11mm
They leave the lights on til about 1005pm or 1030ish.