Lunch - hard workout. 1/2 mile warmup at 8:00 pace, then 3 straight miles at 6:18 pace, then 1/2 mile cool-down at 8:30 pace. This was a fairly difficult workout for me, but I was pleased that I was able to finish the tempo run without stopping (unlike last week). I am feeling it in my hamstrings right now - they are fairly sore. After the run, I worked out my back and shoulders with lat pulldowns and seated rows, then did abs with the crunch machine and knee raises, then did my lower back with the back extension machine. All in all, a good workout day.
PM - 1.5 miles with Samuel. We started out nice and easy, he was doing better today than the past few days, and I suggested to him that he try to get a smoothie today. At the turnaround point, we were a bit slow, so I let him know he would have to speed up, and he made the decision to go for the smoothie. He was doing a fantastic job until the very end when he started to falter, and I just encouraged him to keep up, as he was so close that he didn't want to quit at the very end. He ended up winning his smoothie, and in the end, his last 1/2 mile was actually at about 9:00 pace. I believe that if he really tried, he could run a mile in under 9:00 right now. |