Tuesday 5.0 miles/43:44/8:45 average pace
Ugh, I finally dragged my sorry ass out of bed this morning, really NOT looking forward to my interval workout. But I did it! The schedule called for 4 X 0.5 mile repeats with 0.25 mile recovery intervals, plus one mile warm up and one mile cool down. Sounded hard, and it was.
Warm up: 1 mile 9:20
Interval I 3:38 (7:15 pace)
.....recovery interval I 2:45 (11:00 pace)
Interval II 3:40 (7:20 pace)
.....recovery interval II 2:43 (10:52 pace)
Interval III 3:37 (7:14 pace)
.....recovery interval III 2:23 (9:32 pace)
Interval IV 3:38 (7:16 pace)
.....recovery interval IV 2:46 (11:04 pace)
Cool down: 1 mile 9:09
Whoo hoo! I was surprised that my pace was even sort of good... I really was expecting otherwise. I was really working hard, especially that last one. It hurt in that I'm-gonna-puke kind of way that runners secretly love. At least I do. I am so happy that I pulled this off today. :) I know it was hard work, but the benefits are going to be big. I figure I'll regain my fitness a lot faster with workouts like this than just regular old miles. That said, I'm glad the intervals are only on the schedule every other week. :D
Just for fun, I looked back to an intervals workout from the peak of my CIM training. I did the same workout 4 X 0.50 miles and check out my times: 3:26 3:33 3:31 3:29
Holy crap!!! Wow. I am jealous of 3-months-ago me. She was fast. Well, I'll show her! Ya, it's on. You're mine November 2006 Jen!