Friday after work I went out for another speed workout. I know I just did one on Tuesday, but that wasn't planned, and it involved 1/2 mile intervals, not 1 mile intervals. Plus, I can use all the improvement in speed I can get, lol!
I got off work at 6:00 and started running about 6:45 or so. I should've waited till about 7:30 because it was still sunny and humid outside during much of my run. I just thought I would save time by bringing my running gear to work and just running afterwards. Not next time! I had to stop a few times during my recovery jogs to get some water. Luckily, there was a Wendy's on my route, and they gave me a big cup of ice water. I couldn't have finished the run if it hadn't been for that break of a few minutes. I was supposed to do a 1 mile warmup, 4 x 1 mile at a 9:15 min/mile pace w/ 1/2 mile recoveries, and a 1 mile cooldown. I ended up doing the speed part at about a 9:00-9:10 pace. Because my recoveries were 1/2 mile, it kind of messed up my splits. The Garmin wouldn't let me reset my laps at the half mile, so I only know my true pace for two of the speed miles. Overall, it was a great run, just beat me down a little because of the humidity. The last mile of the speed portion was difficult to finish, but I made it through, thanks to the water from Wendys.
Running stats:
Distance: 8 miles
Time: 1:22:53
Ave pace: 10:21
Ave HR: 165
Calories burned: 932
Next run: Sunday, 12 mile long slow run
Total miles this week: 26
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You're speed is improving! Good work :)
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