On the next day, I slept in for some and skip the morning
run; then ran near home after work on a ball field for 45m’30s’ approx. 6.4
miles. Tuesday morning, I ran across Arlington
Memorial Bridge and back to work by Key Bridge for 50m’25s’ approx. 7.1
miles.
Wednesday, I slept in for some again, and went out to MC
track in the evening to do a workout. I haven’t
done a track workout for almost a year and I ran the MCRRC workout plan; which
is 10 x 400m with 400m recovery. I got
to track quarter before seven, then I head out for a loop around MC campus as
warm up, then join with Arthur, Michelle, Jordan, etc. for the workout. Michelle looks great and seems all recover
from her injury earlier this year, Jordan looked like burnt stick just got out
the oven, & Arthur looks about the same; I haven’t see with them for very
long time, but one thing I know for sure, they are in better shape than I and I
have work to do. The pace was good, I mixed
in between, and ran a solid workout; splits are here –
1m'18.40 |
1m'19.65 |
1m'18.58 |
1m'20.80 |
1m'18.55 |
1m'19.30 |
1m'19.75 |
1m'19.38 |
1m'21.95 |
1m'19.87 |
I ran additional two loops around the campus as warm down; I
finished with a time 1h’10m’50s’ approx. 8.9 miles for the day.
Thursday morning, my legs were dead and I felt like hell
when I tried to chase down the Ride-On bus in the morning; I skip the run in
the morning. After work, I finally got
an estimate for that fraking broken tree to be removed from my house; it is not
cheap. After that, I ran out for
an easy stroll on MHT for 38m’03s’
approx. 5.3 miles.
I am going to take a rest on Friday and run a progression
workout on Saturday morning. On Sunday, I
will help out in the MCRRC Half Marathon group for a very easy 11 miles jog in
RCP.
One quick side not, my picture is appear on page 75 of 2012Cherry Blossom Race report; that’s pretty cool!
I saw you on page 73 too! cool pics! :)
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