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Tuesday: Strength Intervals

5/14/2013

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PictureThe gravel track at Marcy Field in Keene Valley
My first hard workout of the week felt good, despite a high level of fatigue the day before. I ran to the Marcy Field track and did long intervals at half-marathon pace. The intervals felt easy even running slightly too fast, which I tend to do for some reason whenever I run strength intervals on the track.

Warmup: 2mi easy road.
Drills: High knees, butt kicks, high skips, bounds, sideways jumping jacks, 3 strides.
Intervals: Two 3mi intervals at 5:50 pace with 1 mi. of easy running after both repeats.
Cooldown: 2mi easy road.

The purpose of strength intervals is to increase my ability to run longer distances at a relatively high speed. I've been running these longer intervals in order to prepare for a 2hr race on May 25th.

Total Miles: 12.5mi
Weekly So Far: 12.5mi

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    My Best Results:

    7/31/16: Escarpment Trail Run 18mi
         1st place, 3:01:12
    7/18/15: Wakely Dam 33mi
         1st place, 4:45:01, Course Record
    6/21/14: Manitou's Revenge 54mi
         1st place, 10:50:34, Course Record
    4/21/14: Boston Marathon
         2:55:52
    10/13/13: Mohawk Hudson Marathon
         11th place, 2:49:49
    9/29/13: Vermont 50
         3rd place, 6:40:29
    5/25/13: Patch Sprint 12.5mi
         1st place, 2:01:43, Course Record

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