Friday, March 7, 2008

4 Mile Tempo, 300s

Time: 81:00
Distance: 12.5 mi.

Target: 4 mile tempo at ~5:10; 6 x 300m in a good effort with 100m quick jog
Workout: 20:46 (5:12, 5:10, 5:15, 5:08); 48, 50, 48, 49, 48, 47 (8:10 for 1.5 mi.)

Mile 1 on Town Lake is on the bridge near Barton Springs

Chilly, windy morning in Austin. Joe and I ran from his house down to the Austin High track. We dropped off our flats and met Stanley, who had run from campus. The tempo was from the 2 mile mark to 0.0 and back. There was a fairly strong wind from the west, so the way out wasn't too bad, but we were fighting it all the way back. I was pretty stiff for the first mile of the tempo, but settled in. If the wind hadn't been so bad it wouldn't have been terrible to make this 5 miles, but the 5:08 at the end was a fight.

Joe and I jogged for 10 minutes and switched into flats before starting the 300s. We knew that one straightaway would have a lot of wind, so we didn't focus on the time other than to try to run even throughout.

Overall, it was a good workout despite the Oklahoma-esq wind. Unlike Oklahoma, however, there has been minimal leg bitage.

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