Yesterday I promised myself I'd do it. Today it is done. I've never really enjoyed speed-work but it is necessary for getting faster in races (go figure). For added motivation I got a little gift in the mail yesterday from one of my sponsors:
A new pair of Rudy Project Genetyk sunglasses. I already have way too many pair of Rudy's but heck, I like new gear as much as every other cycling, running (insert sport here) nerd. These photo-chromatic lenses were actually quite useful today since it was on and off sunny with occasional dark rain clouds. Surely these will make me faster during the workout.
Equipment list: Salomon XR Crossmax shoes (getting a bit worn out), XT 2 Lite Shorts, ActiLite short sleeve shirt but should have gone with a tight fitting EXO top cause darn, I got some chaff from 15 miles in the rain yesterday.
The run: first 2.5 miles easy (7:30 pace). Using my Garmin to measure pace and distance I did six 1/2 mile intervals at about 5:15 pace with 1/4 mile active rest (8:30 pace). I finished off the run with 2 miles of warm-down at 7:30 pace. Total mileage - 9. The route was flat, wind was light, temperature in the 50's (F) and mostly sunny. Basically a mighty fine day for running.
This wasn't a particularly intense or long interval session but I wanted to keep the workout controlled since it's still early season and I'm trying to get 2 hard workouts per week plus race most weekends. My next target race is the Zippy 5k so 3 miles of total intervals seemed about right. Later this week I'll run some hard uphills for strength and power development.