Planned to meet EmilyB and Josse at 6am, but my phone died in the middle of the night. I knew I was in trouble when I saw light coming through the window. I woke up at 6am, got to Provo by 6:40, they were squarely in their hard workout. So I was able to hang out with them for a bit, but I was on my own for the hard workout. The plan was Fartlek: 3x4min-2mineasy-3x3min-1.30easy-3x2min-1mineasy-3x1min-30secseasy, all at 3:40 pace. I did poorly on the 4 minute bits, probably equally a result of being half-out of shape and from feeling the altitude. My paces for the four minute bits were 3:43, 3:55, 3:52. The last one was uphill a bit from the river trail to Vintage park, a bit cross countryish, so I was feeling a bit better on that one. The 3 minute bits were: 3:46, 3:36, 3:35. So finally got down to the paces I needed. It seemed 3:35 was easier to keep than 3:45, but perhaps that was just because the workout was now half over. 2 minute paces were: 3:35, 3:37, 3:39, then one minute bits were: 3:28, 3:43 (missed 5 or so seconds of the first of this, not sure how I missed my watch beeping), 3:24. For a cool down I ran around the Provo Temple. That area is so pretty, I wish I had a camera, though the hill is just as daunting as I remember. I started the workout poorly but am happy I stuck with it. Will do a run in the afternoon. PM: ran 5 miles in the heat in Salem. The two bank thermometers said 93F and 102F--meaning . . . those thermometers are inaccurate! And it was stinking hot! Got some chocolate milk at the end. The US version tastes so much better than the HK version.
| 