10x800m with Craig.
My goal was to do 3:10's with 3:10 as a rest. We did not do the same 1/2 mile for each repeat, but there were some hills throughout. This makes the splits less even and comparable, but it is hard for me to find someone to train with, and I haven't found anyone willing to do the repeats on the same stretch.
We warmed up for 2.27 (starting at 10 minute pace, dropping to 8:30ish) 21:00 to Osborne corner in SF riverbottoms. Then we started our repeats.
1 - 3:05 slight downhill (3:06 rest)
2 - 3:04 flat (3:03 rest)
3 - 3:19 steep uphill for part, slight uphill for rest (up Zephyr hill for those who are from SF/Salem area) this one was a disappointment time wise, but I wanted to keep the effort consistent since I had so many more reps ahead of me (3:11 rest)
4 - 3:04 reverse of rep #3 (3:07 rest)
5 - 3:08 flat (reverse of #2)
6 - 3:13 slight uphill (reverse of #1) this one made me mad because I was on target for sub 3:10 for the first half but struggled through the second half of the repeat (3:13 rest)
7 - 3:00 downhill and flat - this is the hill down to treeline road from Osbornes (3:13 rest)
8 - 3:03 slight downhill and flat (3:05 rest), was raining now hard and I was running toward the storm and the lightening. I was thinking, "Why am I running as fast as I possibly can into a storm?. . .If lightening comes at me, would I be better off with my feet on the ground or off the ground?"
9 - 3:13 slight uphill (3:14 rest) Heavy downpour during the first half of this repeat.
10 - 3:05 slight downhill (reverse of #9) Rain lighter on this one.
I only had .6 or so warm down because I was already late for getting home so hubby could go to work.
Even though I didn't hit my target for every rep, I was feeling good (though tired) in my last reps. I felt stronger than the 8x800m workout from two weeks ago. I averaged 3:07.4 per rep, compared to 3:12 average two weeks ago.
I am writing this up in the evening and my legs are slightly sore but not too sore which I think is a good sign. I am feeling upbeat!
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