Fast Workout
I had one of my best and hardest workouts with my running group yesterday. The weather unexpectedly cooled to the mid-to-low seventies, so the group leader substituted long intervals for short ones.
The program was 3 x 1.5 miles, followed by one final mile.
My legs were a bit stiff from the 10 mile race Sunday, but they still felt pretty strong, and I managed intervals of 10:09 (6:46 pace), 9:58 (6:39 pace) and 9:55 (6:37 pace), and finished it off with a 6:25 mile at the end. So I managed to hold what I think is a bit better than a 10K pace over the first intervals and 5K pace over the last. A great confidence building set.
The plan this weekend is to run a slow 19 mile long run. In another two and a half weeks I may try my next race, either a 10K or a 5K. If I run the 5K I will definitely gun for a sub-20 minute time.
September 12, 2008 at 2:51 pm
Best and hardest - what a great combination and not often written in the same sentence!! Great work, and yikes - 19 miles is substantial!! I hope you have fun with it… I always seem to come up with the best stories/thoughts during those long runs!!