Intervals

Foam Roll:
Glutes, quads, adductors, upper back

1 sets of core:
Brace x10
Bridge x10
Quadruped SL HE x10

10x800m w/ SR. 2:39, 2:37, 2:36, 2:35, 2:35, 2:35,2:36, 2:47, 2:37, 2:45.

I ran a couple of slower ones as it was the first hot day and it got tough! Overall they were pretty consistent.

Day 1 Strength Train + Short Speed

2 sets of core
Brace x10
Bridge x10
Quadruped SL HE x10

4 sets of strength
Rear foot elevated Split Squat (RFESS) x5 – 44lbs
Chinups x3 – 44 lbs
1A Elevated Pushup x3

12x150m w/ 3 min rest. 20,19,19,19,20,19,19,18,18,19,19,18.

Two things: New strength training exercises for this month and this was the first time I ran 150 meters in 18 seconds!

1 Mile Race!

2 sets of core
Brace x10
Bridge x10
Quadruped SL HE x10

1 mile race @ NYC Armory. 1st place in heat – 4:44. Splits per 200m: 39,35,35,35 (2:25 800m),36,36,35,31 (2:19 800m)

With a big heat and a slow start, I was initially discouraged about my early splits. I kept moving up and before I realized it I was up on the 1st place guy going into the final lap. It’s always fun to walk away with a win!

Moving forward – train for another week, take a short break, then start up again getting ready to race outdoor!