2009/03/05 - Camp (12 x 220 yards)

Tonight's workout was 12 220s with a 220 rest in between each. Goal time was 50 seconds for each of the 12 220s. This is the first real speed work that I have done since my knee started bothering me, and it is feeling pretty good after the workout. Not 100% healed, but it does seem to be holding up better these days. Maybe the stretching and exercises are working. Here are the splits:

43s
41s
51s (shoe came untied!)
42s
43s
42s
42s
40s
39s
39s
39s
40s

2009/03/04 - Camp (5.1 mi @46:30)

I didn't make camp last night, so I did the workout tonight instead - 1K at 5K pace repeated 5 times with a slow 220 in between. My goal was to run the 1Ks in about 7 min/mile pace and while I didn't quite achieve that, I'm still satisfied with the effort. My paces were 7:10, 6:50, 6:55, 7:15, and 7:31. Just like in a race, my first 3K is pretty good and then I hit a wall.

Long Run - 2009/03/01 (7.35 mi@1:04:47)

Just a really long run, on a really windy day, around a really big mall parking lot!