so for my non-runner readers...
the title, in plain english means...
speed interval workout,
8 mi total, 3 mi warm-up,
run 1/2 mile 5 times, each time in 3:46 or better,
while recovering/jogging for 2:30 between each 1/2 mile run,
then 1.5 mi cooldown.
well...like i said i usually LOVE these workouts.
BUT, i haven't done one in a while,
since before the wharf to wharf race.
and i wasn't sure how fast to go.
so i went with what my training schedule said, 3:46.
ran my 3 warm-up miles outside.
came in and ran the intervals on the treadmill.
set the pace on 7:24 mile...and took off.
it was difficult, but not really bad.
ended with 3:46 HR165
next interval was 3:45 HR 167
was getting a little tired,
3:44 HR 169,
still not super tired,
and i did not want to puke yet,
so i cranked it up a little bit.
3:39 HR 171
and a bit more...
i ran the last one in
3:30 HR 173.
so basically i probably should have run all 5 @ 7:00 per mile pace.
i wanted to do a few more, but was running out of time.
had to get the kids breakfast, and make lunches.
today...rather than running my 5 recovery miles,
i decided to pick up the pace a little bit.
ran 5.63 mi /50:29/ avgHR 158/avg pace 8:58
and i did an hour of strength training videos
tons of lunges/squats/push-ups/core-work.
i'm gonna be sore tmr.
but i LOVE that kind of soreness.
in other news...got an A on my chem test,
and i think i did well on my nutrition test last night.
ryne made the robotics team and is very excited.
he was chosen out of 30 kids for only 6 slots.
and tmr afternoon is shan's first cross country race.
and the kids want me to sign them all up for
the cross city race here in fresno.