Thanksgiving Day WORKOUT :D

Run: One Mile Step Down (intervals)

Total Distance: 4.75 miles

Warm up: misc loosening up, jog 0.65 miles.

Run the following distances, rest (walk) 2:00 minutes between intervals. Go faster each interval.

1600m (1 mile), 5K pace

1200m (0.75 mile)

800m (0.50 mile)

600m (0.38 mile)

400m (0.25 mile), all out

1:30 min rest

200m (0.19 mile), all out

1:30 min rest

100m (0.13 mile), all out

Tomorrow, a calorie burning long run :)

Workout of the Day 11/8/09

Run

Distance: 10K (6.20 miles)

Type: Time Trial (run distances as fast as possible)

Surface: mixed asphalt/concrete bike path

Elevation: Flat

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Workout of the Day 11/01/09

Hard to believe it is November.

Long Run

Distance 10.25 miles

Type: long; negative splits (run 2nd half faster than 1st half)

Surface: mixed asphalt and concrete bike path.

Elevation: mostly flat with about 300 ft hill at half way point.