Fartlek run - 10 miles w/ 8 x 25 sec. @ 3K pace.
Weather 9:20-11:00 am: 48°F, 28% humidity, wind 4 mph S.
We are having freakishly warm weather. I should have worn a short-sleeved shirt.
This was kind of a hard workout after Saturday's long run, even with a rest day in between. I was supposed to do 4 miles today and do this workout tomorrow, but I switched them because I had more time today on account of the holiday.
I took my mp3 player, which I haven't been doing lately, because it was warm enough that I didn't need to wear my warm ear cover thing. I have an arm band that holds my mp3 player. On my second fast segment today, my mp3 player fell out of the arm band. This has happened before and I've been meaning to sew up the bottom of the arm band (it's open at the top and the bottom) but have never gotten around to it. The mp3 player hit the ground harder this time because I was running faster and the little button in the middle of the dial fell out. However, I was able to snap it back in and it seems to be working fine.
Since I was in the middle of a fast segment and didn't finish it because of dropping the mp3 player, I ran a little ways more and then redid that second fast section. When I looked at the data after the run, I realized that I did 22 seconds of that fast section before stopping because of the dropped mp3 player, so if I count that fast section, I actually did 9 fast runs instead of 8. And once again, I ran them faster than I could probably run a 3K. My paces for the fast sections were 7:29 (uphill), 6:27 (this was the short one where I dropped the mp3 player), 6:29, 6:40, 6:57, 6:14, 6:32, 7:13, 6:37. | 