This picture has nothing to do with today’s post.  Kate found it in the St. Anthony’s triathalon photos.  It’s me in the race I didn’t run.  LOL.

Yesterday, I hit the treadmill for 4 miles, then did an upper body and core strength training session.  After work, I did 3.5 easy miles with Alice.  This morning, I did an interval session.  The plan called for 4×200 m in 42 seconds with 200 m jogging recoveries, 3×1000 m in 3:51 with 2 minute jogging recoveries and 2×400 m in 86 seconds with 400 m jogging recoveries.  Here’s how it went:

200 m in 34 s

200 m in 37 s

200 m in 39 s

200 m in 36 s

I did jogging recoveries between all 200 m intervals, then walked 200 meters before the next set:

1000 m in 3:48

1000 m in 3:51

600 m in 2:22 —>doh!

I did 2 minute walking rests in between the 1000 m intervals and just died during the last one.  I walked for 2 minutes and continued:

400 m in 79 s

400 m in 84 s

I jogged in between 400 m intervals and walked for a couple of minutes before cooling down for about 1200 m at my easy pace.  In total, the workout was 6 miles in 49:42.  I was really beat by the end.  It wasn’t horrible considering I’ve gone up 3 VDOT levels in the course of about 3 weeks.  The paces are bound to effect me somewhat.  I definitely was moving fast during some of those 200’s and probably blew myself up for the rest of the workout.  My legs were damned sore the rest of the day and I was really worried about my 4 miles with Alice.  After about a half mile, they loosened up a bit and I was okay.  I’m certainly looking forward to taking it easy for a few weeks after the Miles for Moffitt race next weekend.