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Duluth, MN - half marathon

Sunday, September 29, 2013

Tearing up the Track

2 mi w/u
Goal: 20 x 400 @ 80 and below (sets of 4 - with 80 seconds between reps and 3 min between sets)
Actual: above :)
1 mi c/d

11 total miles

What an awesome morning for a workout! Marshall and I slept in, so we didn't actually get started until almost 9:00 am. Breeze was picking up a little for the last 2 sets, but the sun was shinning and it was perfect temps near 60 degrees.

We tried to stay consistent with pace and reps and not get too carried away at the beginning of the workout. Strangely, the first set was the hardest, in my opinion. It must be because I've got great endurance (yay!), therefore lacking the foot-speed (boo!) I usually get when training for shorter races. If only I could have the best of both worlds. Back to the workout. . .  it went by pretty fast. We tried to focus on one lap at a time and not think about how many we had left.

Most reps were around 78. All were sub 80, and for the last one we could let go and run what we were capable of at that time - ended up with a 75. Which was plenty fast for me after 4.75 miles at sub 5:20 pace. I don't really need speed right now, but this workout is such a confidence booster. We also did this workout before the Half Champs and Grandma's, where we both ran PR's.

Thank goodness my favorite chiropractor was around afterwards to treat me with ART. . . he had my legs feeling fresh enough that I could spend 3 hours in the kitchen making weeks worth of crock pot meals!

Now. . . time to dig out the Halloween decorations. It will be October in two day, you know.