Threshold Run: 2 miles easy, 15 min. @ 1/2M pace, 5 min. active recovery, 15 min. @ 10K pace, 2 miles easy. Average pace: 8:38. Shred Level 1.
59°F, 55% humidity, winds calm. I got up on time this morning but was a little late getting out the door because I spent too much time doing other things such as changing the laundry. But it was okay because I had asked Shaggy to walk to seminary. In fact, just as I finished my workout and was just a few houses away from home, I came upon Shaggy on his way to seminary. I felt a little sluggish when I started and thought about scrapping the workout, but decided to do it anyway. I struggled a bit through the first interval, but managed to pull out an average pace of 8:08 (I was shooting for between 8:00 and 8:15). Perhaps it's worth nothing that that interval had an elevation gain of 158 ft. and an elevation loss of 107 ft. so it was slightly net uphill. I didn't really feel ready to go on the second interval after the 5 min. recovery, but I did it anyway. This interval had an elevation gain of 113 ft. and an elevation loss of 202 ft., so a pretty good net downhill, which helped me. I was aiming for 7:45 pace on this interval but pulled out an average pace of 7:37. The problem with running a workout like this on the roads is that I had to stop and wait for traffic lights. I had a fairly long stop about 5 minutes into the first interval, and a shorter stop, probably less than a minute, with about 5 minutes to go in the second interval. I paused my watch during the stops. Perhaps it's cheating to have a complete stop and rest in the middle of a threshold interval, but I'd never make it home if I just made turns to avoid crossing streets. | 