Tuesday, November 23, 2010

7 miler with 3 threshold miles

It is winter out here for sure. I don't know what the temps were exactly this am but I am guessing in the mid to low 30s. I heard that Clay was running at the track early, but I got up a little late and headed down there anyway. He was running 16, 4, 4, 4, 16, 4, 4, 4, 16 (a great workout) and I got there just before the second 1600. I decided to hop in with him and help him through a 6:30-6:40 mile then continue for a while at that pace around the track letting him use me as a rabbit to chase. He wasn't feeing it this morning and stopped his workout after the 6:45 mile with me. My Garmin says my first mile was 6:36, then I continued for 2 more miles on the track by myself fighting a cold breeze on the home stretch each lap. My last two miles were 6:16 and 6:10. Almost exactly 19 minutes for 3 miles. I then jogged home easy for 7 miles for the day. Again felt pretty good about my workout.

Hoping for a long run on Thursday morning. Lows the rest of the week will be in the low 20s! Time to bundle up!

I'll leave you with a few quotes I read recently.

"My advice to you is to identify the qualities of an Olympian that you can control, (dedication, research, hard work, mental strength, visualization of your goals, sportsmanship, balance, confidence) and make those your focus. Live like an Olympian. Put yourself in positions to be successful. That’s all you can do."
--Lauren Fleshman (2010 US 5k Champ)

"I drive myself out of bed. I tell myself, this is what's going to get you to where you want to go, so you're gonna do it."
--Heidi Westover (elite US marathoner (2:35) and elementary teacher who logs 200+mile weeks)

“Shoot for the moon. If you miss, you’ll land among the stars.”

1 comment:

Chuck said...

Glad to hear that you are feeling good. It sure has been cold in the morning! Enjoyed the quotes.