After Monday’s speed intervals and 5 easy miles coupled with full body strength training yesterday, the legs were a little sore this morning. The weather was beautiful, though and I headed out for some threshold training.
Today’s plan was for three 1.5 mile intervals at threshold pace (7:10 min/mile) with 2 minute rests in between. I ran a one mile warmup at my easy pace, then hit the first interval. The first mile wasn’t bad, but the final half mile was pretty tough. I finished the interval in 10:16 (6:52 min/mile). I walked for 2:11 then started into the second interval. The second one was tougher and I ran into a few traffic stops. I finished it in 10:57 (7:17 min/mile). I walked for 2:23, then hit the final interval. With one short stop for traffic, I finished this one in 10:51 (7:13 min/mile). I walked for 2:22 then ran a cool down mile at my easy pace for a total of 7 miles.
For the most part, I ran faster than my prescribed threshold pace. I did fall off the pace a little in the second interval, but most of the blame for missing my time in the second two intervals goes to the traffic stops. I guess I need to find a better route for these types of intervals. Although, the stops were welcome I will admit.
Thanks for stopping by my blog yesterday. You should check out SporrTracks at http://www.zonefivesoftware.com. I added some more info on my blog today.
Sounds like a really tough workout. Good job! I’ve got a scary tempo run up for tomorrow.