Arie's Running Blog

did 8.9 miles over all with a pyramid speed work. My version of it today was 2X(200m+200m jog) + 2X(400m+200m jog) + 2X(800m+400m jog) + 2X(400m+200m jog) +  2X(200m+200m jog).  I will not bother you with all the warm ups and recoveries but here are my times for the intervals:
200m:  0:42.0
200m:  0:46.3
400m:  1:34.9
400m:  1:34.4
800m:  3:18.4
800m:  3:22.2
400m:  1:36.0
400m:  1:36.2
200m:  0:44.7
200m:  0:43.2

At some point just before I started my intervals a group of like 20 highschoolers with no track etiquette came to the field. It took them a few minutes to realize that there are 8 lanes and that they do not have to walk or jog only in lane 1. The intervals were not very challenging. I think next time I do this kind of workout I will add another 800m in the middle.

1:12:10

I did 6.2 miles today with 9 times 80-100m sprints thrown randomly during the run (which was in easy pace). I don't know if this can be count as fartlek as these sprints were not done consecutively.

0:50:25

6:30 AM, 6 miles at recovery pace after yesterday's 16 miler. Felt good, no pains.

0:50:25

Ran again with a group of other runners. We started pretty early 6:40am but by the time we were finishing it was close to 9 and already 80+. The major hill of the run was at mile 13 and lasted for half a mile. Needless to say I was quite tired when I was done. While running, one of the guys commented about my form saying it looks really great and it look like I am not making an effort. I was very happy to hear such a comment but I can assure you I was making a lot of effort, especially in the last 2-3 miles. The pace on average was OK but it flactuated a lot during the run. I was not happy about that.

2:13:06