Big Workout today. It was raining this morning, so I waited until the afternoon to do it. This is all good, because I always feel better in the afternoon or evening, plus the temperature was quite nice. From my house I warmed up half a mile, and then did a 2-mile tinman tempo, averaging 5:40/mile. I ran easy the rest of the way to the USU track, where I did 8x1000m @ CV pace, with 200m (1:00) rest between intervals. The intervals went quite well, and I felt strong, smooth, and in control the whole way: 3:11, 3:12, 3:10, 3:10, 3:10, 3:10, 3:09, 3:05. I took 400m (2:00) rest after the 4th interval, splitting the session into two sets. There was a slight headwind on the backstretch, and tailwind on the front stretch. There was also a big throwing cage in the middle of the backstretch, so I had to cut into the infield for about 10 meters every lap, which may have cost a little bit of time. I also got to watch the Aggie football practice. I think I saw about 50 dropped passes during the short time I was on the track. They should really consider going D-I AA or maybe D-II.
After the intervals, I bumped into Taylor Price (USU runner), and talked to him for a few minutes, and then headed back toward my house. I did another 2 miles of tinman tempo, averaging 5:40/mile again. After that, I kept a "brisk" pace for the remainder of the run, which involved doing an out-and-back on the Planet Walk. Pace averaged around 6:30/mile. I ended up with 16.5 miles for the run, with an average pace of 5:54/mile. According to my GPS, I hit the half marathon mark in 1:16:00. I'm glad to have this Big Workout in the bag. It will probably be my last 1000m CV interval workout before St. George. This workout is one of my "keystone" workouts that I can use periodically to gauge my fitness. It's nice to be able to compare it to the same workout throughout the year. It is even nicer to see that I am smashing the workouts I was doing before Ogden. Here is the breakdown:
| 3-19-07 | 4-13-07 | 4-24-07 | 7-9-07 | 7-31-07 | 9-5-07 | | 1 | 3:14
| 3:13
| 3:15
| 3:15
| 3:12
| 3:11
| | 2 | 3:16
| 3:15
| 3:17
| 3:16
| 3:12
| 3:12
| | 3 | 3:16
| 3:13
| 3:17
| 3:16
| 3:12
| 3:10
| | 4 | 3:15
| 3:15
| 3:16
| 3:14
| 3:12
| 3:10
| | 5 | 3:15
| 3:13
| 3:17
| 3:14
| 3:11
| 3:10
| | 6 | 3:16
| 3:08
| 3:17
| 3:14
| 3:12
| 3:10
| | 7 | 3:15
|
|
|
| 3:07
| 3:09
| | 8 | 3:11
|
|
|
|
| 3:05
| Ave Time
| 3:15
| 3:13
| 3:16
| 3:15
| 3:11
| 3:09
| Pace
| 5:14/mile
| 5:11/mile
| 5:16/mile
| 5:14/mile
| 5:07/mile
| 5:05/mile
|
(Burn: 259 miles)
| 