running is going pretty good this week! i am still keep things on the shorter end, but i did go back to track for the first time since before the marathon! i missed the track and am excited to really get back into it this summer.
tuesday after work i took kylie and emma on an easy run. it’s been a long time since they have been out with me since i hadn’t been running as much with all the races and they were very happy to go! emma went 3.5 and kylie went 2.5.
6.0 miles/55:43/9:17 avg pace
emma looked like this later.
the workout wasn’t too long, but it was TOUGH. chris and i got there early, did an extra mile warm up (2 miles total), did drills and strides and we all got going on the workout.
2×800 (10K RP)
2×600 (10K RP)
2×400 (10K RP)
2×200 (faster the 10K)
2×100 (build to all out)
30 second rest in between.
THIRTY seconds rest = not a long time.
we got started and i started off too fast. really, i didn’t know how this was going to feel since i haven’t ran fast in a while and i can say it did not feel very good. i kept with it though and was glad the intervals were only getting shorter.
800s: 3:26.6, 3:31.8 (6:58 avg)
600s: 2:36.6, 2:35.3 (6:58 avg) – this is not easy
400s: 1:40.2, 1:42.6 (7:02 avg) – i want to die, maybe i can just stop here… oh just keep going they are short
200s: 48.8, 48.2 (6:44 avg) – only half a lap!
100s: 22.6, 22.1 (6:17 avg) – just run straight…almost done!
total intervals: 2.58 miles/17:54.6/6:57 avg pace
so let me just say, i was the last one of the team in most of these intervals. that made my recovery exactly 30 seconds in between sets because we stayed as a group… the others got a little bit longer recovery waiting for me. i am so nice… GAH. just as i was done sucking wind it was time to start again!
i didn’t think i did very well and was kind of disappointed but just shook it off as being my first workout back etc… but looking at my stats it wasn’t as bad as i thought, so i am happy. it wasn’t as consistent/progressive as i like my track workouts to be, but whatever… it will come back! the summer of speed is here
total with warm up and cool down: 5.67 miles/48:22/8:31 avg pace