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August 28, 2004
2 x Poplar Street Loop
Mini Speed Workout Day
Today I wanted to work on my speed a little. I decided to do a 3.5+ mile loop that I know and run the last mile of each loop at a hard effort. Initially I wanted to do the loop three times so that I could complete three hard miles. However, I started my run too late and only had an hour to finish the workout. I ran the first 2.5 miles pretty easy for a warm up. When I got to the last mile of the loop I ran at a fast pace that felt hard but not all out. I finished the first mile in 6.27 and was pleased that it was faster than the previous night of 6.37. I continued on for the second loop starting out pretty easy for the first part and picking it up slightly until I got to the last mile again. I wanted to improve my time from the first mile so I focused on running the first half of the mile a little faster. I ran the first 800 of the first mile at 3.04 and I ran the first 800 of the second half at 3.01. I think my 1/2 mile may be off because I don' think I am slowing down that much so I'll have remeasure my course. Anyway, I finished the second mile in 6.24. It felt more relaxed and comfortable. I was pleased with the effort. Next time I will try to do the loop three times so that I can complete three hard miles. After this workout I had to do chores and errands for the rest of the day so I was unable to get anymore running in for the day.
Posted by mary at August 28, 2004 9:04 PM