1:30:13
6 x 1000 w/200 recovery
(4:34, 4:30, 4:31, 4:31, 4:28, 4:31)
(average 7:12 pace)
3 x 200 w/200 recovery
(:52, :53, :49)
26:10 wu (my office to East High track)
23:38 cd (this was uphill mileage, very slow - took a slightly different route back to the office, evidently the shorter route!)
Not sure if the speed was threshold or speed -- somewhere in between I imagine (Greg calls these cruise intervals). First time I have run faster than 1/2 marathon pace in over a year!! Was a little nervous this morning, mainly because I did not know what to expect.
My schedule called for 6 - 8 x 1000 + 3 x 200, I wanted to do 7, but gave myself the option to do 6 if I felt like I was red-lining. The pace was supposed to be around 10K pace (or a little slower 4:25-4:31 wo altitude adjustment) -- I was shooting for 4:37 high (adding in a little altitude adjustment - more like 3 sec/lap, working out to ~ 2%/mile based on NCAA altitude adjustment tables) - somehow forgot what the final 1K split was supposed to be by the time I was on the track and thought 4:34 was slow (I did have my first 100, 200 and 400m splits right but did not do the math past that - I am a statistician not an accountant!!!) ... whoops. Ended up with 6 x 1K and then 3 x 200
On my way to the track I was telling myself, "it is ok if you don't run fast, you don't have to race, you can just run to stay in shape - it is not as though you are headed for the olympics or anything" ... As I was finishing up my last K a PE class came out to the track. The teacher/coach told me he had a class that was going to do 50m's - I asked if I could finish my last K and he said no problem. I finished and was doing my 200's on the opposite side of the track from where the class was sitting ... I would run 200 and then jog back to my start. Well, on my last one the class started doing their "warm up" lap -- the were about 30-40m's on me when I started my last 200. I did not see it, but I was bound and determined not to let any of them pass me -- so here I am an woman with 34 years on most of them (at least) running like heck not to let them pass me, even though my legs felt like lead. I am happy to say that: 1) they did not pass me - I still had about 20 meters on the closest kid, and 2) I guess my competatitve nature is not gone yet ;-). silly, but I am sure it was funny to see the stupid determination on my face!
Anyway - I feel ok about the workout. I am happy that I was able to run that fast for the first time in over a year, but I realize that it was probably a little faster than I should have been running (for this workout) -- I need to focus on slower pace for more time, next time!!
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