Wednesday's track work

August 3, 2011 – I left work early and get to Montgomery College Track at 1820, no one was there.  I started my warm up and stretch some.  Following are my workout plan and actually splits.

Workout plan			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	13:00					0:13:00
400	3	1:30	1:28	1:29	1:29			0:04:26
1600	1	6:20	6:15					0:06:15
3200	2	12:50	12:42	12:52				0:25:34
1600	1	6:20	6:25					0:06:25
400	3	1:25 or better	1:29	1:22	1:18			0:04:09
2400	1	Warm Down	14:09					0:14:09
Distance in meter	16800							1:13:58
Distance in mile	10.44

I used New Balance 509 as warm up & down and use Asics Hyper Speed 4 for work out.

Half way into it, I felt the burn on my quadriceps, but with some friends’ help I got the second 2-miler and the miler out the way.  Then for the last three 400s, I got John to help me out with some pacing at the last 100 meters, which got me dig deeper and ran with a downward ladder.  Rain started pouring down toward the end of workout and I did my warm down in rain.  I haven’t run in rain for long while, it was very refreshing.


August 4, 2011 – My legs felt like dead when I roll out of bed this morning.  I skipped the morning run and ran easy for 62m’13s’ during lunch, approx. 8.5 miles. 


August 5, 2011 – Tomorrow is rest day for me and I gotta take my car in for service, before I drive up to Akron in September. 


August 6, 2011 – I will run a very easy 3 miles on Saturday morning to prep for Riley’s Rumble Half.


August 7, 2011 – Sunday morning is Riley Rumble Half Marathon.  I love this race, because it has a very hilly course.  I am going to run a 26K marathon simulator on that course.  The current plan is run a 5K at 7:05 ~ 7:15 pace before the race and then run the half in 6m’40s’ pace.  After the race, I will in Scott’s pool.  I hope I’ll not go to out of breath in his pool…

It is going to be a fun weekend.