saucony fives. 2 miles wu 1% @ 8:00 pace. Off tm to reset, water, stretch, less than two minutes. THEN
1 min wu 8:00 pace
1 min @ 6:00 pace, 1 minute @ 8:00 pace (all 8:00 paces at 1%, SW at 0 %)
2 min @ 6:15 pace, 2 min @ 8:00 pace
3:15 @ 6:31 pace, 2:45 @ 8:00 pace
4:30 @ 6:40 pace; 3:30 @ 8:00 pace
6 min @ 6:49 pace; 4:00 @ 8:00 pace
6 min @ 6:49 pace; 3:00 (not a typo, making up for wu minute as tm shuts off for cooldown at 60 min and this ladder is 60 minutes long starting with the speedwork).
4:30 min @ 6:40 pace; 3:30 @ 8:00 pace
3:15 min @ 6:31 pace; 2:45 @ 8:00 pace
2 min @ 6:15 pace; 2 min @ 8:00 pace
1 min @ 6:00 pace; 1 min @ 8:00 pace
Then cooldown another virtual lap around the track (1/4 mile) at 8:00 pace and sometimes a little faster. 8.72 miles (not including 2 mile wu) in 62 minutes which = 7:06 AP. Total 10.72 miles in 1:18:03. Haven't figures that overall AP probably 7:12 (just did the math--7:16). ALL of this felt like a doable workout. Definitely have the paces accurate for the amount of minutes. The easiest part was the 6 minutes at (fantasy marathon pace) 6:49 x 2 and the 6:40 for 4:30 x 2. I made this workup out in my mind when I awoke this morning, or was it when I was drifting off to sleep?? If it weren't for my quite painful ankle/bone pain this would have been right up there with one of my funnest workouts. Endorphins by halfway through helped me endure it all well. DANG heel!!! This is the injury I sustained while playing soccer with Amber--stopping her flying ball with my ankle. Never again!!! sorry wish I were wearing an ankle brace at the time. Feel like I need one now.
PM-- Family Home Evening Activity-- Rec Center. 20 minutes Cybex (elliptical) trainer varying degrees of height and resistance. Good sweat. One mile. Makes me laugh. Then 20 minutes upper body weights with some planks/squats. | 