I woke up early this morning excited to get our for my intervals workout.  The plan was for 5 sets of : 2min I pace + 1 min jog + 1 min I pace + 30 sec jog + 30 sec I pace + 30 sec jog.  My I pace is currently 6:32 min/mile.  So, after going 2 miles straight at 6:38 pace, I figured this workout would be a cinch.  Here’s how it went:

Set #1

2 minutes (.31 miles) at 6:22 pace

1 minute (.17 miles) at 6:00 pace

30 sec (464 ft) at 5:50 pace

Set #2

2 minutes (.31 miles) at 6:25 pace

1 minute (.16 miles) at 6:05 pace

30 sec (422 ft) at 6:20 pace

Walk break

Set #3

2 minutes (.32 miles) at 6:15 pace

1 minute (.17 miles) at 6:00 pace

30 sec (419 ft) at 6:26 pace

Walk break

Set #4

2 minutes (.32 miles) at 6:19 pace

1 minute (.16 miles) at 6:16 pace

30 sec (425 ft) at 6:14 pace

Set #5

2 minutes (.31 miles) at 6:25 pace

1 minute (.16 miles) at 6:11 pace

30 sec (393 ft) at 6:46 pace

So, based solely on the paces of the intervals, things went pretty well I suppose.  It’s just that those two walk breaks were “unauthorized”.   I was stitchin up both times.  I will say that set #4 felt this best.  I tried t orelax and not go too fast in that one.  I think with intervals, I have a problem maintaining the appropriate pace.  It’s especially bad when I’m running time instead of distance like today.  I never really relax into the pace, but rather keep checking the watch.  With my first 5K of the season 2 weeks away, the lesson here is to relax early.  My total run today including warmup, walk breaks and cool down was 6 miles in 49:42.