Reps at the track

Today's schedule called for repetitions (R-pace running), so I made my way to the track after a 5K warm-up. My plan was to do 6X400m in 1:20 for each lap. I ended up doing 5X400m, with a 1:19 avg. + 2X200m in ~38 sec. After the fifth rep my legs were feeling like they had been well worked, so instead of abandoning the last rep I just split it in two.

Before heading out I read the recovery section in Jack Daniels book to reinforce the need for a full recovery. Not that I usually need this reminder, but I have gone out too soon between reps before recovering on R-pace runs, and ended up not doing as many reps as a consequence. Generally a good run, with only one more week of a focus on R-pace running before I move to Intervals for the weeks primary quality focus.


Training: 8K; 5K warmup, 2.4K at R pace (400's in 1:19avg), 1K cooldown.

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Here's a Canadian women distance runner I've been following the last few years: Emilie Mondor, and her planned move to the marathon distance. She plans on doing the ING New York City Marathon in November after being treated for a bone density problem.