Warm up: 2.25 miles at 9:00 pace, 4X100m staggered sprints with 300m recovery, 2X200m at 40 sec with 200m recovery, 6X800 at 3:19, 3:22, 3:24, 3:30, 3:28, 3:25 with 400m recovery of jogging and no breaks, 2X200m at 45 sec with 200m recovery, and 1.25 mile cool down at 8:45 pace.
TM run - Started at 6.1 mph and after every quarter mile I upped the speed 0.1 mph. My last quarter ended at 8 mph. Last 0.2 mile cool down at 6.1 mph.
Went to yoga class for cool down and stretch. Yoga was definitely needed to stretch out my sore shins, quads, hams, calves, gluts... thats about all of them!!
I ran with Cathy for her long run. We did her slow pace with walk breaks. It was a hard run... to run slow!!! I did get in a 1 mile tempo run at mile 16 at a 7:45 pace. We meet up at Del Taco and I had the burritos ready when Cathy caught up. My last 4 miles I ran ahead at a 8:15 pace. Running slow for so long I found it hard to get my pace down to 7:40. Oh well... I got the time on my legs. No more long run before Ogden Marathon.
