Monday, September 3, 2007

Labor Day

Enough people have asked when I am going to start blogging again. The Twin Cities Marathon is in less than five I thought this would be as good as time as any.

1 mile warm-up to the Millard West track. Repeats at marathon pace...

1 x 1K in 3:50 with 600 meters recovery
1 x 2K in 7:43 with 600 meters recovery
1 x 3K in 11:38 with 800 meters recovery
1 x 4K in 15:25 with 1000 meters recovery
1 x 5K in 19:30 with 1 mile cool-down back home.

13.2 miles in about 1:28.

Most of the warming-up, recovery, and cooling-down was around 7:30 to 8:00 per mile. The repeats were supposed to be at marathon pace, but I ended up being a little faster on the first three.I will definately do this workout again, but will probably do it at Zorinsky as running 11 miles on a track was a bit much. The Garmin 305 can easily switch from statute to metric. Lots of people at the track. Beautiful morning and one of the best workouts I have done all season.

The only place success comes before hard work is in the dictionary.

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