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March 28, 2006
Workout Day
This afternoon was a beautiful sunny day. It was about 45 degrees, bright blue sky, no clouds at all. It was amazing. I let my final class of the day go outside and enjoy the weather even though we had a lot to do. I myself could not help it. I knew we had to experience the sunshine after such a long winter! During the track practice I ran three miles with the team and did about six hill repeats with the athletes. I did not run the repeats very fast. I just ran at a relaxed pace.
Around quarter of five I met my friend Jen and we did a two mile warm up for our track workout. We then did 2 x 200 at 45 seconds and 1 x 400 at 92 seconds. We did this set three times. We hit all of the 200's between 43 and 46 and hit all of the 400's at 89 to 91. We are following the Jack Daniel's training program for the 5k plan. My friend wants to break 21 minutes in the 5k and I am quite sure she can do this. She was an all american long jumper in college so she has a lot of speed and strength and has been competing in triathalons for the past three or four years. Last fall I helped her get a 45 second pr in the 5k so I am excited to get her into the 20 minute range this summer. I felt good in the workout. My quad was tight for the end of the 400 but felt pretty relaxed in the 200. We are going to repeat this workout over the next four weeks so I am excited for this workout to feel really easy. We ran a two mile cool down. I was able to run 9 miles in the afternoon giving me twelve miles for the day so I was happy to meet my goal. Tomorrow I plan to do an easy day of running.
Posted by mary at March 28, 2006 10:46 PM
Comments
What a great workout. The hills, 200s and 400s. Jack Daniel's training is excellent! You are a great friend, coach, role model for doing all this. Nice. & 12 miles too : )
Posted by: Liz at March 29, 2006 10:55 AM