2 mile warm-up to the track
Realize we can't run on the track with a soccer game going on, so we head up to the nearby Custis Trail, which has markers every half mile. We started at the 1.5 mile marker and ran toward the 0 mile marker. After every half mile we jogged for about .06mi and turned around to jog back and start at that mile marker (I hope that makes sense; Jack didn't understand me at first).
6x800m at cruise interval pace (3:05-3:09 target pace, which is slower than "fast" but faster than tempo) with 200m jog recovery
Results: 3:10/1:29/3:03/1:18/2:57/1:46/3:12/1:05.3:03/1:26/3:09
The Custis Trail is slightly hilly, and there was a little wind today. I'm content with those paces, even if they seem all over the place (matching up the hills: 3:10/3:09, 3:03/3:03, 2:57/3:12). Jack was good to have on this run, since the hills were an unexpected surprise for me (I had my mind on a track all day long!).
I forgot I was supposed to do 4x100m at the end until I was in the shower. Oh well.
2 mile cool down
Stretch.
I wanted to get in a quick lift of some sort today. Wednesdays are usually my long work days followed by speed work AND a lifting session, but that will change soon.
3 rounds:
10 KB swings
10 KB goblet squat
5 KB triangle (each side)
5 KB snatch (each arm)
2 KB Turkish get-ups (each side)
B - banana, 8oz chocolate soy milk, 1 tsp instant espresso, 4 ice cubes
L - banana with 1 TBS almond butter, butternut squash and quinoa salad (Trader Joe's) with dressing, water sips
S - snack bag of crunchy Cheetoes, 2 Girl Scout shortbread cookies, water sips
D - (post-run) 16 oz lemonade, red snapper (fish), rice, and bok choy
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