I had a hard time falling asleep again last night. Took some Benadryl and that helped. I warmed up with Josse 1.87 before 5:30 meet time, then we stretched and negotiated the workout with Sasha. We coordinated what the workout would be (3x2mile, with 200m rest) by email but Sasha thought I should do 6:00 pace or even 5:55 until failure. I didn't want to fail or race today since I am still just 5 days out from DesNews, not only a 10k but one that bangs up your legs, so I wouldn't change. He agreed to keep to plan but then asked if I would wear a heartrate monitor. I was feeling gracious since I won regarding the workout, so I agreed. He wore the watch that says what my heartrate was and tracked it through the workout. I was around 85 to start, rising to 130 or so during the warm up. After about 2 miles we started the first "cruise interval". I wanted 6:05-6:10 pace, Sasha wanted 6:00 or less pace. He generally won that fight. 1st interval: 12:00 5:56 first mile, 6:04 second mile, this is down the river trail so a slight downhill, we had more like a 400m rest after the 1st one because Sasha had some business with the bushes 2nd interval: 12:02 5:58 first mile, 6:04 second mile, this is a slight uphill, 200m rest 3rd interval: 11:52 5:59 first mile, 5:53 second mile, this is slight downhill, at the very beginning of this interval my legs felt tired and sore so I knew it would be tough making it through the last one. Sasha was having me give him five through the 5th and 6th quarters, challenging me to increase my heartrate (which was hanging out around 174). I started to pick it up as he challenged me to start my kick with about 600m to go and we tried our darnest to get my heartrate above 180 in the last 400. It got to 180 but not above. Much crying and close to throwing up at the end of this interval. I am very grateful for him pacing me through this workout. I went faster than I wanted to (I wanted the pace to feel more controlled) but I am happy to get challenged and to work hard when I do come up to workout with his crew. I'll be up again in two weeks and we'll try the 6:00 to failure. Sounds like a load of fun! Josse had to get to get home early, so we saw her after the first and toward the end of her second interval. She broke 13 min. for her first, so excellent! I have a Dr. appt after some work this afternoon then will need to get another run in to reach my mileage for this week (85-ouch!). Stretching, ice bath, Endurox (new flavor fruit punch - it's so gross but I guess I'll get used to it, I better anyway because I have a huge tub of it) weight 122 PM: Appt w/ Dr. Brady, had my back, hip and right hamstring worked on. Then ran 5 miles on the river trail. It wasn't bad in the shade but brutally hot (high 90's) in the sun. Ave pace 7:47
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