Alright so it was a nice day here in Astoria which is nice but the bad thing is that it brings out all the people to the track.Now all these people just happen to be WALKERS and they insist on using lane one two and three walking side by side. Now perhaps it is my fault for not stopping to educate them about track etiquette but a sane person should realize when somebody is blowing by you at 5-6 minute mile pace and has to jump in the infield to do so then perhaps you should move a lane over.
Now for the work out 1.5 wu drills and stretches
2mile tempo - 11:29 5:46, 5:43 felt good and really in control.
took about a 6min rest and put on my spikes.
800meters at Mile race pace - 2:17 68.5, 68.5 Felt good, pretty much even splits except for the first 200. On both laps I had to dodge people in all the lanes which defiantly slowed me down a bit.
4mins rest
3x200meters with a 200 jog between
35, basically had to slow down to a jog as kids were running across the track
32
30
1.5 mile jog cool down stretched and Iced at home.
Overall a solid workout and I think it puts me in about 4:34 mile/4:14 1500 shape or so in a race like situation. I guess we will find out next week when I run the 1500 in Mcminnville.
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