August 23 - August 25, 2011

August 23, 2011 – I ran during lunch hour.  I ran from office to TR Island, then back to from office via TR Memorial Bridge for total of 56m'05s' approx. 8.2 miles.



August 24, 2011 – Track work again.  Due to few hard runs and races, I have not complete a track workout since 08/03.  Splits are below:

Work out plan			Splits
Distance	Reprepetition	mm:ss	Rep 1	Rep 2	Rep 3	Total time
1600	1	Warm Up	8:40			0:08:40
400	2	1:30	1:27	1:29		0:02:56
1600	1	6:16 or 1:33/lap	6:10			0:06:10
3200	3	12:45 or 1:35/lap	12:14	12:50	12:40	0:37:44
800	3	3:00 or better	3:10	3:00	2:59	0:09:09
1600	1	Warm Down	11:06			0:11:06
Distance in meter	17600					1:15:45
Distance in mile	10.94		Shoe for Warm up + down:			Brook GTS7-4
			Shoe of Race/Workout:			HyperSpeed

I think I did well overall and I felt so sore afterward.

August 25, 2011 – I felt my legs were dead this morning when I roll out of bed.  I came into work and iced my hammy when I get to my desk.  By lunch hour, I felt slightly better; so I go for a run in RCP trail.  Halfway into my run, rain was pouring down, and I loved it.  The rain really cools me off and energized me to run harder.  I ran for 38:21 approx. 5.1 miles.


I think I am going take it easy tomorrow, run long on Saturday’s morning, and easy run on Sunday.