Went to bed feeling yucky last night. I felt fine this morning. I met TylerS from the blog for 8x 1/2 mile repeats on the road (flat part of Treeline road in SF). Let me tell you up front that I pretty much stunk up this workout. I should get some benefit from the workout, but not as much as if I had ran it smart. I think my first mistake was to be hoping to be able to hit 2:45's. If I had set 2:50 as my target I think I would have been more successful. We ran 2.11 warm up then started our repeats. 1 - 2:43, we started this one out WAY WAY too fast, and it is my fault. I am the more seasoned runner and should have been able to feel the trouble earlier. I think our first 400 was about 70 sec then I struggled the rest of the 1/2, throat burning like it does when you sprint. At the end I felt like I had ruined my workout out by starting too fast, and essentially I did, .18 rest (2:51) 2 - 2:54, it turns out the road while seemingly flat when you're running it easy, is slightly uphill on these even repeats and slightly downhill on the odd, .29 rest (3:23) 3 - 2:48, the half miles seem SOOO long, .15 rest (2:52) 4 - 2:59 (dang, double dang!), .21 rest (3:01) decide to just do 6 repeats 5 - 2:53, .22 rest (2:53) 6 - 2:59 Well, I think these splits speak for themselves. I should have been targeting a slower time and should have been more conservative on the first interval. I was pretty stupid out there today. Better in a workout than in a race. The upside is it should be fairly easy to beat this workout in the near future. 11.2 ave pace 8:35 weight 124
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