Wednesday, April 9, 2008

A Good Speed Session

Todays plan called for 4 x 1 mile @ Cruise Pace and 2 x 800 @ Speed Interval Pace... I've modified my paces since I originally developed my plan so I intended on nailing those mile intervals at 8:13 or less. This is what resulted:

1 mile warm-up at 9:45
3 x 1 mile at 8:13 each
1 x 1 mile at 8:06
1 mile cool-down at 9:26
6 miles total

I didn't get a chance to do the 800s... oh well.


  1. Happy to see you do a cool down mile.
    : )
    I always do this after speedwork - I'm positive it prevents injuries.
    Today I ran one of my last Long runs before the big race. 11 miles W00t

  2. Nice reps. You did nail them precisely!

  3. Good speed. I would be thrilled to be around 4 hours at Eugene, we'll see. You'll probably be around 3:30.


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