15 November 2011


First off, I'd like to thank AC/DC and Die Fantastischen Vier for providing the entertainment during today's workout and for pushing me to complete the workout as required. While most of you are familiar with the first reference, the second reference will only be familiar by my friends & family back home. The last few weeks I have been relying more heavily on music to keep me going during my speed workouts. While in the past I've been running with my usual running buddies without the use of music, the usual suspects (you know who you are) have either been slacking or busy doing other things or just taking a well deserved break. As a result, it's been "back to my roots", doing my training runs on my own most of the time and utilizing music to keep me going through the tougher workouts.

Today's workout called for mile repeats. I started with a 1 mile warm up at 8:30 pace followed by 5x 1 mile runs at sub 7 minute pace with 200m recovery jogs and a 1 mile cool down at 8:30 pace at the end. When I stepped out the door the morning to go for my run, temperatures were still fairly high for this time of year. The humidity was fairly pretty high as well due to some rain we had overnight. I ended up running in humid conditions in 64 degrees, not bad for mid November. The run went fine, although it seems to feel harder in the morning then when I run in the afternoon, not sure why that is. While the overcast sky indicated an imminent downpour, I was able to avoid the rain for the entire run. Tomorrow calls for a slow 8 miles at sub 8:30 pace...and the training continues.

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