V02 max intervals - 11 mi w/ 5 x 1,200 m @ 5K race pace; jog 50 to 90% interval time between. 5:23 am, 38°F, 79% humidity, wind 1 ENE. I dawdled a lot this morning before getting out the door. I was dreading this workout. I debating whether to put it off until later in the day, but at this point I'm glad I got it done and over with in the morning. I ran 3 miles to the high school track and then did the intervals there. There were hurdles on the track, but the first and second lanes were open. I did roughly 500 meters on the recovery intervals and I did them the opposite direction than I did the faster intervals. When I was between the 3rd and 4th intervals, a guy came and started running on the track. He stayed in the 2nd lane and didn't bother me. I have to make deals with myself to do a workout like this. I'd tell myself things like, "just 3 laps and then I get to rest," or "after this interval, just two more intervals to go." After I was done with the track part, I ran 2.9 miles back home. AP: 8:55.
Splits before the intervals: 10:18, 9:50, 9:48.
Pace on the intervals (with rest pace in parentheses): 7:21 (9:45), 7:18 (9:55), 7:14 (9:34), 7:15 (10:05), 7:05.
Splits after the intervals: 9:57, 9:26, 0.90 @ 9:24.
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