I met with Josse in SF and we did a smallish speed workout. We have talked about doing this workout for several weeks, and we finally did it today.
I had a sour stomach again last night and this morning, but it didn't seem to affect the run. Josse is still experiencing a cold so she was a good sport to do a workout while not feeling hot. So the workout is basically tempo intervals, a mile on, 1-2 minutes off, then a mile on, etc. We did four miles. I really didn't know how fast I could go. I wanted to be 6:50-7:00 for the first one and then see how that felt to determine how to do the rest. Of course negative splits are a goal. 1 - 6:51, felt quite easy, 1:34 rest 2 - 6:41, started off a little too fast, but then settled into a good tempo pace, it was a gradual uphill, ended the mile going up an overpass, ended the rest right at the top (2:08 rest) 3 - 6:31, some downhill, feeling good to be in the 6:30's (first time in at least a month) (2:21 rest, including an attempt at a quick portapotty stop, I need to get faster for marathon practice) 4 - 6:29, felt harder, some downhill but mostly flat. This one felt harder than tempo so I got a little off track from the purpose of the workout (find my threshold and run at it is the purpose), just wanted to break 6:30 Josse did great given her sickness, and I am happy with how I did. It gives me a better idea of what I can do on the 1/2 marathon on April 5th. I definitely won't be doing a Painter's 1/2 performance, but I think I will start around 6:40ish and I'll adjust according to how I feel. At least the race is helping keep me motivated and will help me know where I am as I start to rebuild in a couple of weeks. Ave pace 8:13
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