Time: 84:18

Distance: 18.55k

W/u: 21:15 for 4.43k

W/o: 6 x 1200m (200m @ mile pace, 600m relaxed, 400m @ 3k-5k pace) w/ 400m jog

C/d: 26:22 for 4.92k

After bagging the hill workout yesterday I was feeling a little guilty about not getting in a solid effort. It just so happened that the manager of Fleet Feet Winston-Salem was running 6x1200 meters this afternoon and asked if I was game. Definitely.

I was able to mimic the hill workout by running split 1200s where you run hard for 200 meters, back off and run relaxed for 600 meters and then attack the final lap. My buddy Rich is gearing up for the Atlantic City Marathon and his training plan called for this workout. He would be running an even pace and would pass me as I recovered during the middle 600 meters.

Splits:

30.01, 2:03.90, 68.18 (2:15),

31.43, 2:15.77, 67.27 (2:27),

31.75, 2:21.23, 66.51 (2:39),

31.74, 2:18.36, 68.07 (2:25),

32.72, 2:29.44, 66.84 (3:12),

31.95, 2:23.55, 63.25

36:41 total for 9,200 meters

I was pretty stoked about this workout, but now looking at the splits objectively I don't know what to think. I would have liked my middle 600 meters to stay closer to the 2:15-2:20 range (6:00 min mile pace). However, I am happy with the opening 200 meter splits and closing 400 meter splits. I felt good today and strong. My stride felt efficient and that had power when I needed it.

My right foot continues to give me some problems but it wasn't too uncomfortable today. I definitely had some extra adrenaline because I was hitting some good splits and running with Rich. It started raining about halfway through the workout and the track became a little slippery which wasn't good for my sore right peroneal tendon. I managed to complete the workout and jog back to the store without limping or wanting to stop and walk.

This is the training that I want to be doing.