8x400s

I started my Monday with 8x400s with a 200 RI.  I ran a nice slow mile or so warm up over to the track. I was feeling a little case of the Mondays so I was tired.  I got up around 6 AM but did not make it out until almost 8:30!  So it was getting hot.  I have decided to aim for a 47 min 10k which would put me right in between where I was last year and what my goal is.  I followed the 5k chart from the Run Less Run Faster book and that would put me at a 22:30 5k time.  Which means I should run my 400's at 1:39.  You can see my splits below, my first 400 was at split 3.  It was  my lap to see how fast I needed to go so that one came in at 1:42 after that I tried my hardest to stay right around 1:39.  It was hard to be consistent, something I will need to work on.  Oh and after my 400 I walked my 200.  I was tired and needed to catch my breath.  Time to get me into shape!!

This was me after I got home.  Sweatin' hot and ready for some cold water a-sap!  They have drinking fountains at the track but as soon as the weather gets hot so does the water.  I took a few sips here and there when I walked my 200 but kept thinking about an ice cold glass when I got home.

Since I was jonesin' for something cold I made myself a smoothie.

Spinach
Mango
Banana
Yogurt
Almond Butter
Ice

Aaahhh finally sitting down, enjoying my smoothie and beginning the day with some great blog reading!

Workout-

Tuesday- Tracy Anderson Method
Wednesday(today) Tempo 1 miles warm up, 3 miles @ 7:32 pace, 1 miles cool down -Will recap on     Saturday's post!
Thursday- Yoga and Tracy
Friday- Long Run 7 miles at goal pace
Saturday- Tracy



Question?!?!  I really want to buy some great speed shoes.  I was thinking about the Nike Frees but am not sure.  Do guys have any suggestions about  what your favorite speed shoes are?  Not for distance but strictly for speed!

XX
Sarah