Wednesday's track work

Dear reader,

I ran another workout last night at MC Track.  It was also the night for the MCRRC First Marathon Program track work, so I have a lot of (slower) rabbits to chase down.  Following are my planned program and actual splits.

Wednesday, July 27, 2011
Plan workout			Actual time spend on each repetition
Distance	Reprepetition	mm:ss	Rep 1	Rep 2	Rep 3	Rep 4	Rep 5	Total time
2400	1	Warm Up	13:10					0:13:10
400	2	1:30	1:20	1:24				0:02:44
800	2	3:00	2:54	2:44				0:05:38
1600	5	6:20	6:05	6:16	6:05	6:15	6:16	0:30:57
800	2	3:00 or better	2:58	2:58				0:05:56
2400	1	Warm Down	14:31					0:14:31
Distance in meter	16800							1:12:56
Distance in mile	10.44

I use Brook GTS 7 as warm up & down and Asics Hyper Speed 4 as work out.

And remember that little accident I had few weeks ago on a bus?  I thought that shoulder pain was gone away, but it came back last night after the workout.  I wonder is it because I swung my right arm too much or I was too intense on my shoulder while running or ...  I don't know what...  Maybe I really need to see a doctor for it.  I'll see about that.

After the workout, my legs felt sore and I slept in this morning, and ran 39:24 during lunch hour in sub-90s degree with low humidity. 

Tomorrow is going to be hot one, so I will run an hour before work.  Then take Saturday off from running and run 13~15 miles on Sunday early morning, depend how I feel.

I just got a coupon in my email from Denny this afternoon; too bad that I can't one near my office.  Anyhow, if you like Denny, I think you'd like to print this out... 

Enjoy!