Ladder intervals. 2 miles easy, 1 min., 2 min., 3 min., 2 min., 1 min., 2 min., 3 min. @ 3K-10K pace w/equal duration active recoveries, 2 miles easy. Average pace: 9:16.
Weather: 43°F, 47% humidity, wind 9 W. There is still a good amount of snow on the ground, but the roads are clear. Most of the sidewalks are still covered with snow, and so I had to run on the shoulder of the road, which was narrower than I liked in just a few places.
This was one of the mornings where I got up and had a hard time getting out the door and wondered who I was kidding thinking that I could get out and run. But I did get out the door. Sometimes just getting started is the hardest part. My legs felt pretty sluggish the first 2 miles, and then I had to start the intervals. The first 3 intervals were uphill, and I took the first one a little too fast. By the time I finished those intervals the sluggishness was gone and I was feeling better. The next two intervals were slightly downhill, and the last two intervals were slightly uphill. The McMillan calculator puts my 3K-10K pace based on my Canyonlands Half Marathon time at 7:17 to 7:55. My pace on the intervals: 7:16, 8:17, 7:51, 7:32, 7:29, 7:48, 7:38. So my first interval was too fast, my second interval was too slow, and the rest were in the correct range.
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