Kicking Through Intervals

OBJECTIVE
Dynamic stretching warm-up
1.5 mi. warm-up @ 8:37-9:47
4 x 1K intervals @ 6:25/mi. w/3 min. active recoveries
1.5 mi. cool-down @ 8:37-9:47

Total time = 6.95
Total distance = 59:00

ACHIEVED
dynamic stretching
1.54 mi. WU
5:59/6:01/6:05/6:03
2.13 mi. CD

6:13 AM 79° 89% 6 mph

Had a really good run today although I would not have guessed it would be a good one before I walked out the door.

My legs felt okay and I felt better rested than I have been in awhile. I hit the first interval hard and found that I dropped below 6 minute pace with surprising ease. I pulled it back a bit telling myself, "It's not how fast you run the first one, it's how fast you run the last one." I eased in at 5:59. The intervals became increasingly challenging but I still came in significantly faster than my 6:25 pace goal for each one. I realized today that this workout isn't all that different than the single weekly speed session I was doing last summer using Tinman's training concepts. Last summer, I would run 6 x 2 minutes at 6:26 pace and add an additional interval each week. This summer I'm effectively doing 4 x 4 minutes at 6:25 pace while adding an interval per week. The extended duration this summer seems to suggest I'm running better this summer. I remember last year's workouts being really tough.

Not to get too exuberant, I realize that my legs are feeling better than they should. I skipped yesterday's 8-miler. My body was telling me I needed rest (specifically sleep) to make up for lack of it while on vacation. Surprisingly, I chose to listen to my body and gave myself the day off. In addition, I juggled last week's schedule so my long run was Thursday rather than Saturday. This put more days recovery between my last long run and today's intervals. Of course, I did have a hard tempo run last Friday.

PRE RUN
weight=163.5
water

POST RUN
weight=159
SlimFast, oatmeal w/almonds, flax, brown sugar & 1% milk