2 mile warm up
1.5 mile @ easy
3x 5 minutes at Tempo with 2 mins recovery jog
2 mile cool down
The goal tempo pace was 7:15 min/mile but I exceeded that and averaged a 7 min/mile pace. The second set was my fastest where I almost made it three laps around the track in 5 minutes. The final set was the toughest where my legs felt dead but I didn't drop off the pace too much which was a first. Every time I would pass the coach on my recovery jog, he would pull me aside and talk to me about something - form, training, XC running. I am not sure how I feel about XC running - I swore I would never do it again after completing a XC race called Tour de Pain in the summer of 2005!
Second pair of new shoes bought and this time they actually made it out of the box and onto my feet. The guy at the running store suggested Saucony shoes for both Brian and I. He said that they have a wider toe box and more heel support. Brian ran in his during the race last weekend and loved them.
I did a quick 2 miles this morning with the new shoes (ProGrid Triumph 7) and felt intense IT band pain. Of course this could have been caused because I was running just 10 short hours after completing the track workout. Or it could be the shoes. I plan to test them out again Friday and see what happens.
I finally broke down and paid the 50 cents my library required to place a hold on a book in order to request Run Faster by Brad Hudson. This book has a ton of good stuff in it! It is like a mini running gold mine! The one thing I found the most important out of everything was the concept of hill sprints.
"...These brief, maximal-intensity efforts against gravity offer two key benefits. First, they strengthen all of the running muscles, making you much less injury-prone. They also increase the power and efficiency of your stride, enabling you to cover more ground with each stride with less energy in races..." (Full article from RunningTimes HERE thanks to the Running Laminator)
The key is to do start small, doing 1-2 hill sprints (on a hill of 6-8% grade) of 8-10 seconds after a regularly scheduled easy run. Seems pretty simple - might be worth giving it a try and I know I have plenty of hills around me so that shouldn't be a problem!
I also checked out American Wife by Curtis Sittenfield which is supposed to be a fictionalized account of the life of Former First Lady Laura Bush. The whole time I was reading the book, I just couldn't relate the main character of Alice to Laura. For a great book review, click HERE. I really enjoyed reading this book, even though it was 558 pages long!