Training

there are 4 training weeks left until Du Nats and it is time to step it up a bit. I still need to develop some more bike speed and power so I can hang with the front guys on the bike and try to pass them at the end on the run.

yesterday I worked on run speed again - with a 5 x 1000 workout. I did this workout on the trail because I could not find a vacant track at 1:00p. I had to estimate 1000 meters because the trail is only marked at quarter miles. I ran all 5 intervals in 3:30 - the 800s were all 2:46-2:50. In all I ran a 5k in 17:30 - which I am pretty happy with.

The workout was made a little tougher because of the wind and the fact that I did a weight sessions in the morning.

Today will be a 30 mile bike in the rollers of Clermont and then off to another track session - this one will be with a client. It is his last 800 session before he attempts to qualify for Boston. We will be running 10 x 800 in 3:15. it will be fun to pace someone through this workout.