Getting Stronger

This weeks running is going great. Yesterday was my first outdoor track workout if the year and it went better than expected. I had planned 2x800m 3mile tempo 2x800 with the 800s at 10k-5k pace. Since I was doing the workout by myself I decided to do a workout that has worked well for me considering it was by myself and I ran 13 minday night in 87mins. the workout is 800,400,200,1k at 10k,5k,mile,10k pace with 200m jog between each except after the 200m the only break is 20m jog. The rest is 4-5mins between sets. I ended up doing 2 sets and then 5x30sec hard with 60sec easy around the permiter of the soccer fields. It was pretty windy and only felt it on the turn coming into and the home stretch. The wind got worse through out the day and I was glad I ran in the AM.

Monday
AM: 4 miles
PM: 13miles/87mins over 60 for the first time this year

Tuesday
AM: 3 mile warm up 2x(800,400,200,1k) 4-5mins between sets (5x30sec hard 60sec easy) 3mile cool down
Set 1: 800(2:38) 400(1:15) 200(34sec) 1k(3:19-80,79,39)
Set 2: 800(2:38) 400(1:14) 200(34sec) 1k(3:17-78,80,38)

PM: 4miles

Wednesday:
AM: 4miles
PM: 12miles/80mins Windy

The goals for the rest of the week are to get in either a tempo,hill, or fartleck run, to keep the milage up for the rest of the week, and to have fun and get a good race in on sunday. I haven't realy thought about the race at all and my goal is to PR in the 8k and sake the legs out.