May 26th - 4 x 1000m @ 3:15-3:20 w/ 1 min rest, 8-10mile road run @ normal pace (6:30-6:40ish), 3 x 1000m same as first 4.

    Long workout.  Ran before work today, not eating breakfast I just got up and went to the track.  Ran 2 mile warm up nice and easy, then put on my flats and ran the first 4 1000m which felt pretty good.  Not as easy I guess as the workout last week with Tim, but not hard either.  Put on my normal training shoes again and ran Target loop but instead of coming back Country Ridge (which would have been 7.7mi) I tacked on the rest of Spiecher loop to make it almost 8.5mi - 8.44 to be exact.  Run felt good, better than I thought at least.  I was feeling a little tired though the final mile along Clarkson coming up the hill.  Put my flats back on for the final 3 1000m - just doing a few strides I could tell these would be interesting.  Definitely struggled more on the final 600m of each one, while I split the 400m mark each time at 80sec, but couldn't hold it after that.  For cool down jogged VERY slow and easy for 1.5mi - body just felt exhausted after this, and it was hot and sunny.  Overall, not a bad workout, wish those last 3 were at least 3:20 though...

4 x 1000m :

1. 3:18
2. 3:17
3. 3:19
4. 3:17

Road Run :

1. 6:56
2. 6:44
3. 6:29
4. 6:25
5. 6:31
6. 6:26
7. 6:42
8. 6:49
9. 2:56 (6:42 pace)

3 x 1000m :

1. 3:23
2. 3:24
3. 3:27