AM
I wanted to do a 2x1600, 1200, 800, 400 ladder that I missed while recovering last week. I don't have a great attitude right now - I think Ragnar sapped my soul and my legs a bit. I got up early and warmed up to the West High track and met James there. When I'd run 20 minutes, I couldn't fathom running fast but I tried a 1600. It was no fun at all. I hit 5:33 on the auto lap but that was 3-4 seconds behind the 1600 marker so high 5:30s. My legs felt really lethargic and I just wanted to saunter about. I worked with James on two of his 800s in the 2:55 region and that was all I had. 10 total miles.
Lunch
Went at 12:30 to get some distance from the morning workout. Since my will is weak, I thought perhaps I could get a second rate workout on the treadmill at work. Warmed up two and then did 5x1 mile at "5:00" pace (I think of it as 5:20) with about .25 rests. Added a little for the slow treadmill. Cooled down about 1.75 for 9.85 in 60 minutes. Calling it 9.5.
Each interval was hard but they didn't feel progressively harder and I recovered quickly. No soreness and breathing wasn't labored so I know I am getting strong despite my erratic training schedule.
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