Thursday runs are always very tough so I wasn't exactly looking forward to today when I woke up. The plan called for a mile warm up, alternating 5 minutes at 50% effort and 5 minutes at 70% effort, and a mile cool down. I figured the harder effort pace would be around 8 minute mile pace and the softer pace would be around 9 minute mile pace. I took a Honey Stinger before I left and filled my fuel belt with water. Good thing. The weather was cooler this morning but the humidity was pretty high. I took a Honey Stinger with me but never opened it. The water was enough. My warm up mile was a little fast but it felt easy and I felt pretty good. The first soft 5 minutes and hard 5 minutes hurt a little but I handled it pretty well. I was actually pretty fast for the second interval group and felt better. The third interval hurt a little more but I was able to maintain speed knowing it was almost over. The beginning of the cool down mile was probably pretty slow but in the end it was a very acceptable split. Not bad for the dreaded Thursday run. I am beginning to feel stronger again which is a pretty good feeling.
Warm Up: 9:10/mile pace
#1 Moderate: 9:00/mile pace
#1 Hard: 8:08/mile pace
#2 Moderate: 9:21/mile pace
#2 Hard: 7:57/mile pace
#3 Moderate: 9:22/mile pace
#3 Hard: 7:43/mile pace
Cool Down: 9:44/mile pace
http://connect.garmin.com/activity/208433839
I also rode the bike last night. Plan was for one hour. Warm up and then 4 minute easy/2 minute hard/4 minute moderate repeated 3 times following a cool down. I covered 17 miles in the hour so that is a pretty good pace considering stop signs and traffic lights. I felt very good last night. The weather was only mid 90s after some afternoon rain. Mid 90s felt great. One bottle of water and a Honey Stinger gel.
http://connect.garmin.com/activity/208404273
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