Ran after work tonight. 9pm and 89 degrees. Still hot and humid as can be, but at least there was no sun to deal with. Did a 3 mile warm up in 22:15 (7:25s) and then hit the track for some tempo intervals. My goal was to hit 3 x 1.5 miles at sub 6:30/mile pace. That was a solid goal and I could have done it, had I not gone so sub 6:30 on the first one. First one was 9:17 (6:11s), second one was 9:32 (6:21s), and on the third one I was falling off the pace so I decided that it was better to maintain the goal pace then the goal distance so after 3/4s of a mile I hit the last quarter firm and finished with a 6:30 mile. I did a quarter mile slow jogging rest between intervals and then headed home. The run home was about 2.75 miles in 22:02 (8:00s). Overall I'm pleased with these interval splits. They're not quite what I was running in May, but then, I'm back down to 45ish mpw right now. So given heat, current training duration, mpw, and a nagging foot I need to consider this a small victory.
Nike Elite - 138.65 | 