Weather: Mid 40s and a little bit windy.
2 mile easy warm up @6:17/mi, 2x100m strides and drills.
Workout plan: 2 mile tempo, 1000m, 800m, 600m w/2 min rest
- 2 mile tempo in 10:06 (5:09, 4:57)
- 1000m in 2:45.3
- 800m in 2:18.0
- 600m in 1:41.6
Still feeling sick but the workout didn't go terrible. Happy with the 1000m- it felt really comfortable but I could feel the lethargy from being sick set in after it. The 2 min rest didn't help either. Was planning on doing a bit more volume but held back a bit because I am still pretty sick.
Conditioning after:
- Crab walks 3x15 steps each side with double bands
- 3x5x135lb barbell squat
- 1x5x145lb barbell squat
- 3x8x45lb each side lateral squat
- 3x5x max vertical jumps
Without a workout like this from time to time, I wouldn't be able to perform well on race day. Here is one of my latest races.
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