10.01 mi, 1:23:47, 8:22 avg, elev gain 136 feet
I wasn't afraid of this run, felt a little bit relaxed going into it, another Tuesday morning challenge with new combination of intervals run on slightly rolling terrain.
Workout plan - 2 miles easy, 2x(2k@half marathon pace, 1k@10K pace), then 5x400m @5k pace, followed by 2 miles easy warm down.
After the warmup, decided the 3k repeat course would be out 1k and back 1k followed by out 0.5k and then back 0.5k so I'd end up where I'd started and not have to climb any of the bigger hills. Ran down Lakeview and right on Sandy Hook to the first big turn where I turned back. Pace was going good, keeping a 7:02 pace for the first 2k. Then I was supposed to pick it up down into the 6:40's, but my legs didn't do that, seemed to be stuck at the same pace. Finally, got a tiny bit faster, doing the last 1k at 6:55 pace.
Altered my course for the next repeat, instead of an out and back with a 180 degree turn, made a loop by staying on Sandy Hook onto it got back to Lakeview at the top of the hill. This would make a bigger climb up but not too bad. Seemed to do better for the second one. First 2k at 7:00 pace, then picked it up to 6:45 pace for last 1k.
This pace on demand shifting is hard for me and 3k seemed like a pretty long interval. But, now it was on to the 400m repeats. I was able to go faster for these. Ran these on a straight section of road with a slight incline, so going one way was slightly down and coming back was slightly up. Pace splits for these: 6:04, 6:22, 6:00, 6:20, 5:47
I had been thinking about that last split from the start of the run. I wanted to get through the work part to get to that last lap and experience a little bit of speed.
Next, finished up the 2 miles (and a little bit extra to get back to the house)