9/29 Workout

Objective : 10x800m @ 2:40

Recovery : 2 min

Runners: Rockford Racing Team

Result : 2:41, 2:37, 2:38, 2:37, 2:40, 2:40, 2:41, 2:40, 2:39, 2:40

Overview :  It was cold, windy, and about to rain. Rain held off till the last couple of reps.  The group I am running with is doing Chicago and this was their last workout before they race, that is why the recovery is longer. We typically do one minutes for the rest but today didn't call for that. There were about 8 of us who showed up this morning and we got right into it after a two mile warm up. I like running with this group as they are all good guys and runners. It reminds me of when we would hit up Baker Street back in the Keene during the winter! Thanks Fyffe f! (I stole the template to write workouts from his blog).

9/22 Double Workout

Morning workout with the Rockford Racing Team. We did 8x1000. The goal pace was 80 second 400s. We ended up starting at the 3:20 and were running 3:15 towards the end. I'm not concerned about the pace as I am just getting in these hard efforts with my focus on the effort. First workout I completed and it felt good. In the afternoon the guys team had a three mile tempo with 4x1000 afterward. I ran the tempo with the guys to make sure they didn't push too hard. The tempo was completed in 17 min. Total mileage for the day ended up being 15 with all the warm ups and cool downs.

9/19 Saturday 1 min On/1 min Off

Typical workout I like to do when I feel like running fast and don't want to plan anything out. After a 2 mile warm up i started my workout. I covered 5 miles in 29:57. Great workout! Felt relaxed the entire time, without ever straining. I kept the ons a little slower as I wanted to still feel like I was running on my offs instead of jogging. Usually I blast the ons and do what I call a poor excuse for a jog during the offs. I finished with the run to get a total of 10 miles.

3x2 Mile

Every Tuesday I meet up with the Rockford Road Runners/Rockford Racing Team for a track workout. They are all running Chicago. Tuesday's workout was 4x2 mile, I sat out the first rep. Good thing because I was struggling to control my stomach. The goal was to hit 11:55 with 90s recovery. We hit 11:55, 11:54, and 11:53. Good workout. It has been awhile since I've ran 6 miles at sub 6 pace, it is encouraging and motivating to see progress!