Met up early with a bunch of people at Vernon Worthen Park and drove up the marathon course. Clyde, Dave, and I had a big workout for today. We did a 4 mile warmup, 10x2-min. at CV pace with 1-min. recovery, 3 mile tinman tempo, and then cooldown for the rest which was about 3.5 miles. The warmup went by pretty quick and then we got into the nitty gritty stuff for the run. I stayed relaxed and focused on pushing the 2 minutes strong. I looked at my watch and at times it was showing 4:15ish pace. I stuck between 4:20-4:50 pace for the 2-min. sprints. These felt really good. The tinman tempo felt really easy today and then the legs were really tired during the cooldown. My quads were trashed afterwards but I got a decent stretch in and called it a day. I should be ready to go for another big week next week.
Now for yardwork for the rest of the day. Yeah! |