1:02:30 - 8.75 Miles - 7:08 avg - 0 vert. - HR: 155 avg Negative 8 degrees this morning in Boulder...perfect running weather!! If you're indoors that is. Fortunately Jason was up for meeting at the indoor track, which comes in really handy on a day like today. Unfortunately, Jason had banged his knee and decided once he showed up that he was going to need to take the bus home to make sure he didn't tweak his knee the week of a race. But my friend Ryan had shown up, so luckily I wasn't going to be all alone for the workout. After a warmup, strides and stretching, I jumped into a 4 x 1600 meter with 400m rest workout. Here were my splits: 5:33, 5:38, 5:26, 5:37. I threw in 2 x 200 for good measure afterward at 29 and 30 seconds. Not super even on my mile splits. I was on track on the 2nd mile for another 5:33 or so, and I kind of slacked on the last 200 and lost 4 seconds. Kind of lame to give up on the last lap. So the third mile I went after it the whole time and nailed that one. Ryan was basically running 2 out of the 4 400's with me, and then recovering. It was nice to have him to chase during the later laps in the mile. But after the third mile he left to go home, so I was on my own. And it was surprising how much that affected me mentally during the final mile. It would have been easy to bail half way through that last mile, and that mile was definitely a tough effort to hold onto that pace the last few laps. Mostly mentally. I think just the fact that I knew I was going to have to write down my splits on here gave me some mental power to push the last few though. Interesting how that works. Great workout this morning. I am really enjoying the consistency of a weekly flat speed workout. And it has been really beneficial to my overall running fitness.
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