IF = 16 hours
warmup 5:23 - 0.76miles - 7:05min/mile
0.36 mile repeats - ~560m's w/2:00 rest between
2:40 - 7:30 min/mile
2:24 - 6:42 min/mile
2:25 - 6:47 min/mile
2:26 - 6:47 min/mile
5:00 cooldown walk
-From Mwod#49 - I Tried to keep my trunk from over extending while I ran, the last time I did 400 repeats 2:00 rest was barely enough and that was at a 7:30min/mile pace. I'm really curious to see if that will make a difference when I go for a bit longer duration wise. the first 560m was right after the warmup so in total I did 1.12 miles in 8:03 which is a 7:12min/mile pace.
Key points for running form that seemed to make a difference today
#1 - shoulders retracted but relaxed
#2 - don't overextend torso, keep ribcage locked down
#3 - keep my footsteps light and quick.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
Last edited by Allen Yeh; 10-20-2010 at 05:51 AM.
Reason: added IF info