V02 max - 9 miles w/ 5 x 600 m @ 5K race pace; jog 50 to 90% interval time between. 9:14 am, 45-50° F, 30% humidity, wind 6 SSE, sunny. I guess we really are having perfect running weather here right now. I should enjoy it while it lasts. I slept in a little bit this morning and then got up and did some work and got kids off to school. I saw Michelle out running when I was driving my second son to seminary. Then about an hour later, I saw Carly out running when I was driving my first son and his string bass to school. So I felt a little like a slacker because I hadn't run yet. So after I got the last kid off to school and got to a good stopping place in my work, I went out for my run. When I first started, I was really dragging and wondered about the wisdom of trying to do this workout. But after the first two miles I started feeling better. I went to the high school track instead of the middle school track for the first time. The high school track is softer and nicer. It took me just under 3 miles to get to the track and then I ran on the track a bit to finish that third mile before starting the intervals. Last time I did 600 m intervals, I only did 200 m recovery, but since I'm coming off my two highest mileage weeks ever and a hard run last Saturday, I decided to take it a little easier today and do 400 m recovery, which caused my recovery to be at least 90%, maybe slightly more, than my 600 m repeat time. There was a guy mowing the soccer field by the track and he waved at me when I was doing the recovery before the last interval. I love and hate these short intervals. They're hard, but they're short, and I feel good after I'm done. I've got 1200m intervals next week. That's going to be tougher. AP: 9:18. Splits before the intervals: 10:55, 10:19, 9:16. Pace on the 600 m intervals (with rest pace in parentheses): 7:20 (9:36), 7:10 (9:52), 7:13 (9:48), 7:08 (9:51), 6:43 (10:26) (I was anxious to be done and really pushed it on that last one.) Splits after the intervals: 9:55, 9:34, 0.85 @ 9:11.
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