Wednesday, September 21, 2011

3 Mile / 4 x 1000 / 3 Mile / 4 x 400

Objective : 3 Mile / 4 x 1000 / 3 Mile / 4 x 400

Recovery : 3 minutes after 3 / 2 minutes after 1000's / 3 minutes after 3 / 200 jog after 4's

Keenyans : Me, Ferenc, Najem, James, Ockle, Clint, and Angela

Result :

5:18 / 5:13 / 5:18 (15:45)
3:01 / 3:04 / 2:58 / 2:57
5:11 / 5:07 / 4:52 (15:09)
71 / 67 / 65 / 58

Overview :  We had all pistons firing tonight.  Ferenc is bouncing back from his 50K.  Najem is coming to top form.  These guys made the workout.  They were nice enough to pull me through.  I felt kind of bad but they reminded me that I NEED this work while they just wanted to get it in.  The two of them took turns leading all the way until the last mile of the second 3 mile effort.  Basically all they needed was one quarter rest because then they took turns every other lap.  We were all excited to get to the quarters because it's easy to get through a quarter no matter how tired you are.  Ferenc led the first one, Najem the second, I think I pulled the 3rd off.  Josh had had enough at this point and wanted to watch.  At this point both Najem and I were talking about opening it up.  This guy is a 1:50 800 guy so I knew it would be good.  He blew me away with a 56 second last quarter.  I was behind on the first 200 of it and started to pull him in but he is unbelievable.  You should see this guy stride it out.  I also can't wait for Ferenc to get back because he is one of the toughest guys and best training partners out there.  We truly had a team atmoshpere out there.  Made it way better than going solo.  On another note, Ockle looked really smooth as he was tuning up for Clarence.  James and Clint were doing something fast but I didn't get a chance to see how it went.  Good Day!