Yeah Baby! My marathon recovery is now complete. It felt so good to do my first interval workout, even though it was a set of long intervals: 3x1.5 miles at 10K goal pace.
It was Tom, Jamie, Speedy A and I. We warmed up just over 2.5 and started our first over toward Leland. We did basically the same stretch, switching directions. The 1.5 mile stretch is like a rolling hill, so each direction has uphill the first half and downhill the second. The uphill is like a realistic race uphill, not steep enough for hill repeats or to slow you down too much, but you sure feel it. The downhill is similar, enough to help, but not enough to help a whole lot. Speedy A is just starting to run with us and hasn't done alot of speed, so during the intervals it was basically Tom, Jamie and I.
1 - 9:54 (6:36 pace, this is actually my 10K goal pace), held back because I knew I had two more ahead of me
.51 rest, 5:09
2 - 9:41 (6:27 pace) started more agressively then just held pace
.5 rest, not sure time, got my watch off a little
3 - 9:31 (6:21 pace) the first mile was a 6:30 and then booked it for the last half mile. I truthfully thought Tom was trying to catch me and I wasn't going to let him. (He beat me on the first two reps, but its the last one that counts ;) ). My legs felt strong and I felt pretty euphoric on this last one.
I felt almost like chucking after the last one, but just felt so much better than the tempos. We were lucky that the water fountains at the ball park were still on. It is great to have mild weather relative to the time of year.
Mizuno
Did Abominal Abdominal workout this afternoon. Penance for eating kids chocolate halloween candy. | 