8.94 mi, 1:16:13, 8:32 avg, elev gain 118 feet
I kept on thinking about switching this run with an easy run, but I was supposed to do this harder run, then two easy days, then another hard run.
So, I decided to at least try it. Also, I had offered to drive Sophia to school if needed but it wasn't so could not use that as an excuse.
Plan was for 4x1200m @10K pace ,followed by 4x400m @5k pace, with 2 mile easy warm up before and 2 mile easy cool down after. I ran the out and back horse shoe from the Palm Harbor house, down Lakeview to Village Way where it heads west and then north, 2 minute easy jog between, the turn around. There are a few small rolling hills on this route but it is a flatter stretch than other sections. I had never run 1200's before, not quite a 1600 but more than a 1k.
Paces: 6:38, 6:44, 6:35, 6:40
After the third one I felt done, 3 is good enough, right?
Bargain was that if I didn't make goal pace for the 4th one I'd skip the 4x400m.
But, I made the paces on all 4. I dreaded the 400's, what if my legs just don't go?
But, they did go, and was rewarded with an easier feeling and faster 4th one.
Paces: 6:02, 5:55, 6:06, 5:40
Cool down felt difficult at first, then got easier. Glad I stuck it out and finished, now two days of easy running which I will try to keep easy to be fresh Friday's run.
Also, remembering 9/11 today, where I was what was going on, not forgetting.