Three Hundos

Time: 80:15 (including rest minutes)
Distance: 11-12 miles

I got dropped off from work about 6 pm and started getting into workout mode. I changed into some tights and a warm top for the evening session. I warmed up with my Nike flats in hand to the outdoor track where I threw them over the fence. The w/u took 21:44 and then I stretched a bit, did some drills and strides. Tom wanted me to get on the track and put in a decent workout combining speed and strength.

Target: 2 sets of 6 x 300 with 2 minutes rest. 50-48-46-44-43-42 (Not exact just start relaxed and slowly crank it down).
Splits: 30.71, (3:00) [started with a 200 to get pace down]
49.30, (2:00), 48.33, (2:00), 45.32, (2:00), 44.55, (1:58), 43.94, (2:00), 43.24.
Took 5:30 minutes recovery and was able to jog about 900 meters
48.00, (2:00), 46.38, (2:00), 45.57, (2:00), 44.63, (2:00), 43.88, (2:00), 43.32.

I was jogging 300 meters in reverse on the recovery which took about 1:35-1:40 leaving me with about 20-25 seconds to get ready for the next interval. I felt pretty decent throughout each set. I'm pleased at how I was able to cut down the pace. I'm not liking how I couldn't hit a 42 to save my life. I thought for sure that I was running 41 pace on the last one. I guess I was in flats so that is comforting to know that spikes would make it smoother.

The track tonight was in top form. I was able to turn the NW stadium lights on after a little finagling of the electrical box. On the backstretch I ran from relative darkness into complete light and then it would gradually fade out as I made my way down the finishing stretch. This was a good workout considering I was at the store all day and have put in quite a few extra bits of mileage on the week.

C/d back to the lodge in 20:21. Then I got ready to go out and meet up with Aja who was in town for a Cat's bday and a wedding perhaps. It was good seeing everybody.