February 17th, Saturday

10 miles total with bike and 4 x .5 mile intervals, all under 4:30

Today I attempted my first repeat workout of this cycle of training. It was a warm day so I headed down to the neighborhood that has all the shade. The bike ride down and one lap around the neighbourhood equals two and a half miles. Then I did four times half mile repeats with a 1/4 miile walk in between each. I choose to walk in order to limit the number of foot strikes. That is the same reason that I ride a 20 minute bike ride as part of my warm up to eliminate excessive foot strikes. My goal was to run all of my half mile repeats under 10 minute pace. Want to try training under 10 minutes pace for a while. As it turned out I was able to complete each half mile in just under 9 minute pace. The average was 4:28 per  half mile. I felt like I could have run faster but chose not to out of caution. I am becoming convinced that my training is moving along as well or better than expected.

Stats-

I-Mad = 2.     I-Mid = 3/4.  Lots of heat and stretching in the a.m. .

Weight = 152.5

Sleep= 9 hours