Workouts recently -
11/2 - mile reps (pacing hs kids on 1 and 3)
4:57/4:22/4:57
A few minutes rest in between. Ran #2 alone while waiting for a kid to show up. Not exactly an important workout, but what the hey - the volume was low, which was important that day.
11/7 - Race
11/11 - 2x 2 mile (on Broughton track, alone - a.m.)
9:24/9:22
5 mins rest between. Did not do adequate warm up, so first rep was a little tight feeling. Was much looser on the second one. I did this workout in college in 9:25/9:17 once, but I had pacers and people blocking the wind, as well as a coach yelling at me. All I had this time was a worker blasting fertilizer all over and construction workers yelling to distract me.
Uptempo work has been very good. Focus on V02 as I work toward my last few races before a break in a month or so. Hopefully a cut in hard volume will allow me to utilize my fitness for a longer period of time than is normally likely. Ask me about that in the middle of December
