Speed workout on the wonderland trail with Jason. and Marcus. Debated yesterday on whether to do a hard workout today because I was feeling a bit off, but after some ART in the afternoon I woke up feeling really good so I went for it. That first 2 minute hard interval was a huge slap in the face/welcome to reality though...felt a lot longer than 2 minutes. Then beyond that I was all over the map on the intervals...mostly though I was hammering the down hill intervals and sucking wind on the up hill intervals. It felt good to do the workout, I think regardless of pace, it tends to feel good to push yourself. Even though I was all over the map, I enjoyed the feeling of finishing off with 3 really fast 30 second intervals to make me feel faster than I really am. Here are my pace splits with elevation change below for the 7 X 2 minute intervals: 5:49, 4:49, 5:46, 6:19, 5:05, 5:35, 5:16 +35, -89, +4, +45, -48, 21, -4 Pace splits for the 3 X 30 seconds: 4:09, 3:57, 4:15 -12, -10, 0 - flat I had no business out running Jason on the 2nd interval, but it was down hill so it felt good to open it up...but it came back to bite me on the next 2 intervals where I felt pretty flat and weak. I got back to feeling better again once we started going back down hill on the 5th. He still killed me on all of them but the 2nd. Except we stayed stride for stride on the 30 second intervals. Snow started dumping within 30-40 minutes of finishing the workout...it's finally winter here in Colorado. (at least for a day or two) 9 miles - 1:09 - 7:40 avg - 550' vert - HR: 142 avg - 174 max I feel really fortunate to be able to run so consistently lately, to have fast friends to run with, and great weather and trails, and to have an incredible ART therapist who works out my minor issues before they can escalate into problems.. I'm excited about 2011. I will start off the year in better running shape than I have ever been. I hope to remain injury free so I can keep running every day and enjoy a bunch of cool runs throughout the year.
| 