Quality Run Nailed

I’ll preface this with a note that there was no puking today.  So, while today’s workout was far more exciting for me, it won’t be nearly as fun for you to read about.  I headed out to the park with a tough plan in mind.  I felt good, had positive thoughts and was determined to push through it on my own.  Here’s how it went:

2 miles warmup

3 miles in 20:16

3×400 m in 83,85, 85 with 400 m jogs between

2×1 mile in 6:35,6:34 with 1 minute rest between

1 mile cool down

First off, it’s been a while since I’ve done as much as 3 miles at 6:45 pace outside of a race.  So, that was a bit of a victory in and of itself.  The 400’s were definitely tough, but getting through 3 400’s isn’t all that intimidating.  It was the last 2×1 mile that I really didn’t want to do.  I had to really psych myself up for those.  As it turns out, 6:35 seems almost slow so soon after doing the 400’s at 5:45 pace.

So, I finally finished a quality workout as prescribed by Dr. Daniels himself.  It’s been a while and it felt really good.


  1. Awesome job and congrats on your new weekly mileage PR! Those of you using Daniels seem to be improving, so I’m going to have to check him out soon.

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