last nite was another very satisfying workout. My training called for a 5 mile tempo run but because I didn't do any sprinting on Tuesday, I decided to work some sprints in.
I don't mind mixing things up and actually hate to do the same thing over and over. The thing that is hard though is convincing your body to push beyond to get better which is what intervals are all about. It seems the start is the hardest as once I have a couple sprints behind me, I start feeling better.
I started with a .25 easy warm up then a 2 mile run to get a sweat going. After the run my plan was at least 4x400 at 7:30 pace then probably a 2 mile cooldown.
After my 4th 400, I figured I would throw in a couple more so by the time I was finished, I ran 8x400.
I then ran a 1 mile easy run with a .5 mile cooldown. When I was done, I had banged out over 6 miles and accomplished a pretty good interval workout.
.25 warmup
2 mile easy run 4% grade @ 5.5 speed 8:22 pace (6:54 kick)
The plan 8x400 @1:58 7:30 p) with 100 revovery
.26 1:58-- 7:32 pace 100 recovery
.25 1:57-- 7:38 pace 100 recovery
.25 1:56-- 7:31 pace 100 recovery
.25 1:55-- 7:26 pace 100 recovery
.25 1:52-- 7:19 pace 100 recovery
.25 1:51-- 7:10 pace 100 recovery
.25 1:52-- 7:21 pace 100 recovery
.25 1:51-- 7:15 pace 100 recovery
1 mile easy 5% grade @ 5 speed 8:45 pace
.5 cooldown then stretches.
Total miles 6.25
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