High Speeds

Retried the target workout from Saturday (3x2 miles at 9:36). This time I was feeling good enough to do three intervals, but did not hit the target pace. I got 9:53, 10:10, and 9:50.

Did 3x2 miles. Got (9:53 (down), 11:14 (up), and 9:46 (down)). It was hot, but each interval was a negative split (4:59, 4:54), (5:38, 5:36), and (4:54, 4:52). Total of 18.

Today tried the 4 up - 4 down workout again. This time I had my best result so far despite the wind - 22:58 up and 20:10 down (so 43:08 total). My overall time for 8 miles was 43:08, and the last mile was 4:45. The wind was blowing down the canyon and was strong.

Today tried the 3x2 at 4:48 per mile pace workout again. This time it went well. I had rabbits - Chad and my dad. The first two intervals were 9:34 and 9:33. Then on the last one I really hit the gas and ended up with 9:21 (4:44, 4:37). This is a record for me on that course.

Today had an easier workout - 2 up in 11:19 + 2 down in 9:31.

Today was the family 5K. I got 15:17 (last three miles were 4:47, 4:52, and 5:08 (blowup)). There was wind and smoke, but Matthew and Mary still had good races (Matthew was 2 seconds of his PR, and Mary finished her first 5K).

Today did a 5K up the canyon (same course as Saturday, just a different direction). My splits were 5:21., 5:18, and 5:16 (15:55 at three miles), and the last bit was 33 seconds for a total time of 16:28. This is my best performance to date on that uphill stretch. The wind was favorable.

Today did 3x2 down the canyon in 9:52, 9:52, and 9:43. My dad and Chad were rabbits on all three intervals, with a head start of 1:45. Total of 14 in the morning + 3 in the evening.