Today was a different matter, but hey, I was rested. Today was an interval session:
10 min warm-up at 10:00 min / mile
6 x 800 m @ 6:00 min / mile with 1:30 Resting Interval
10 min cool-down @ 9:00 min / mile
Felt pretty good during the run - speed and stamina both seem to be right about where I would like right now. If only I could shake this nagging cold as my breathing could be a little better. Both runs were on the treadmill as we had rain this past weekend followed by a flash freeze down to -15 Celsius. This has made running on sidewalks impossible and the roads are pretty dodgy in places as well. I must admit that the -15 temps with wind have had more than a small role in keeping me inside as well. Given that I find it difficult to do intervals on a road as opposed to a track this is probably just as well anyway.
So what's up over the next couple of days. Tomorrow is a cross training day - spinning at the gym. Thursday I am considering a 8 mile tempo run (1 mile warm up, 6 miles @ 6:50 min / mile, 1 mile cool down). Friday, if I run at all, will likely be some easy slow miles and Saturday I am looking to do 13 miles at about 7:15 - 7:25 min / mile as I try and add some pace to my longer runs.
I am now trying to ensure after each hard run that I give myself an easy day or a day of rest. No sense getting older if you can't get smarter.
