Day 6: Speed Session 2

Back on the track today for the first speed session on tired legs.  Focus today was to run faster intervals with shorter rest periods in between.  Here's the workout:

Workout	Speed, 6x800m, 400m jog
Distance	4.25
Goal	8:20

and here are the results:

	MILES	TIME	PACE
TOTAL	4.3	0:38:15	08:50
Lap 1	0.5	04:11	08:13
Lap 2	0.5	04:06	08:14
Lap 3	0.5	04:09	08:13
Lap 4	0.5	04:08	08:17
Lap 5	0.5	04:04	08:07
Lap 6	0.5	03:50	07:38

Clearly those six laps only add up to 3 miles.  The total miles includes the 1.25 miles of recovery jogs (5 x 400m.)  I targeted running each 400m in 2:05 to get to a 4:10 for each 800m.  The rest intervals ranged from 2:42 to 2:48, roughly a 10:15 pace.  It felt SUPER slow.  I like running my intervals with music to break up the monotony of going in circles.  Usher's "DJ Got Us Fallin In Love" came on in the middle of Lap 5, and gave me a major shot of adrenalin.  The final interval was a combination of running the first five too slow and a burning desire to be done.  Next time I hit the track (in 3 weeks) I'll be targeting 2:00 min 400s, with a more brisk recovery lap, maybe at a 10:00 min pace.

My legs were tired when I woke up this morning, and I felt it a little on the first two intervals.  But by the third, I was in a pretty good groove and didn't notice at all until I climbed the stairs to my office when I got to work. 

Best part of doing track work at 6:15 AM...realizing you have nearly 48 hours off until the next run!