Wednesday, August 7, 2013

Speedy Gonzalez

It was a back to speedwork week, after no speedwork before or after the 50K race.

It's amazing how 64 degrees weather and 8 hours of quality sleep can improve a workout.

The Zune declared early that it was a music day, not a podcast day, and I had a little more pep in my step due to that.  I came across this turkey about mile two.  He say no need to run off into the woods so that creeped me out a bit.  But perhaps he's a domestic turkey, not a wild one.  I stayed to the other side of the road. I didn't want to get pecked by a rabid turkey..

Before I knew it, I was climbing mile three hill for the start of my intervals.  My course for intervals is about a half-mile of "almost" flat gravel-dirt road.  As you can see from the profile, I have these little ups and downs. But since I keep using them, I am consistent on them.

Okay, intervals. Run 4 minutes with 3 minutes recovery.

 First interval 0.47 mile  8.34 pace
 Second interval 0.49 mile  8.12 pace
Third interval 0.50 mile  7.59 pace
 Fourth interval 0.52  mile 7.44 pace
I was pretty happy with the workout.  I really paid attention on the third one and kept focused. Fourth one I really tried to go for it, pretended it was that last 1/2 mile of a 5K.  I knew I was running faster because I was covering more of the road.  But I don't look at the data until I get home, so I was pretty pleased.

This is my track


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