I ran a mighty tough workout tonight. It was a mile warmup, plus about a half-hour of ultimate Frisbee and soccer at the park in CJ (with the jh kids).
Then I got to the track and decided to run the 500s in 2:12 with two-minute rest.
I got started in 2:06 and actually tried to slow it down, but I stayed in the 2:05-2:07 range. I managed six, but then my knee started hurting and I really was spent. I need to try to extend these intervals a bit from now until Oct. 18 -- Run for the Schools.
Six 500s: 2:06, 2:05, 2:05, 2:05, 2:06, 2:07. I was hitting the 100 in 23 and 400 in 1:40 almost every time. I like my consistency, but I need to get a little tougher to be able to finish -- and a little faster.
If I could finish this workout -- with 10 of them -- I would feel confident I could run my 5K in 22.
Probably 2 miles of running before the track, then 3,000 meters (1.86 miles).
3.8 miles total -- 183.8 miles on my new shoes.
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