AM:(14.5 miles, 2:02:26). 29:01wu +strides/28:55cd. 6 x 1mile w/800 recovery. Aerobic capacity intervals -- I wasn't really sure how fast to run these, the intervals are a little long for a true speed workout, and the over time being out was long as well, so I settled on 10K to 10K +10 secs (7:00-7:10 pace). I really thought of this an endurance (stamina, if you will) workout, the hardest thing about it was the time on my feet. Anyway, splits were: 7:01 (4:29), 6:58 (4:31), 7:06 (4:33), 7:05 (4:31), 7:04 (4:07), 6:59 Fitness check, when I did these last year, before my Carlsbad 1/2 marathon, I did 5 x 1mile in : 7:09, 7:05, 7:09, 7:08, 7:06. I really am not expecting to PR next month, at least not by much, but it is good to see I have gotten just a little faster after focusing on 10K speed this year, it gives me hope for a good marathon next year!
I actually was out there through 3 different groups of people doing workouts. First were the fire department guys who were walking with weights on their backs - these guys were kind of a pain because they were walking 2-3 across in lanes 1 and 2, which means I had to swing out into lane 3 to pass them. Then there was a guy, much faster than me, who did a ladder workout of some kind - seemed like 400-800-mile-800-400. Finally, there was an army guy getting ready for his 2.5 mile run (I know this because I talked to his coach while I was cooling down). It was warm out -- I was seeing stars again by the time I climbed the dreaded hill home. PM: (4 miles easy). Have a good day bloggers. | 