1700 meters wu
800 3:23 (400)
600 2:33 (400)
800 3:05 (400)
total: 4.6875 miles
Wind: NE at 5 mph
course: COD track
I wanted to follow-up yesterday's workout with a somewhat hard, but not long, workout today. Accomplished that. With the race coming up Monday, I will not be able to get in a long hard run tomorrow. Instead, I'm planning a relaxed six miler, with a day off Sunday.
Once again, the difference between COD's track and Wheaton College's was evident. Dirt clumps through lane 1, especially in the final 100 meter section.
Tonight was simple: warm-up, plus a few intervals, then an easy warm down. The victory was my second 800, the fastest I have run yet in this era, a 3:05. It is a long way from my 2:07, but still, much faster than my first one a few months ago. Hopefully, from this can be extrapolated a faster 5K. We'll see on Monday.
Now, my legs are tired and ache a little. Hopefully no big deal. I'm doing exercises to mitigate shin splints, stretches for calf and other flexibility issues, and as many sit-ups as I can handle. A few push-ups now and again to get some upper body strength.