Interval Wednesday

This afternoon I completed my interval training for the week, and for the first time I did 4x800, rather than 3x800. In other words I ran 4 fast half miles during my run. Fast being, just a bit better than my race pace.

Todays run:

Warm up (1 mile) - average pace of 10:38 m/m

Interval 1 (1/2 mile) - average pace of 7:42 m/m

Rest 1 (1/4 mile) - average pace of 10:36 m/m

Interval 2 (1/2 mile) - average pace of 7:44 m/m

Rest 2 (1/4 mile) - average pace of 10:17 m/m

Interval 3 (1/2 mile) - average pace of 7:32 m/m

Rest 3 (1/4 mile) - average pace of 10:40 m/m

Interval 4 (1/2 mile) - average pace of 7:32 m/m

Cool down (1.25 mile) - average pace of 10:21 m/m

Totals 5 miles in 46:59 at an average pace of 9:20 m/m

If I am feeling well tomorrow morning I will be going out for a nice easy run. Right now my legs are feeling todays run.

Also this evening I got in 250 crunches and about 10 minutes of leg and ab exercises with the stability ball.

Faith and Health 5K

I ran a 5K race this afternoon, and damn was it hilly. Living in Florida I have not really trained on any hills so I did not know how I was going to do in this race. It turned out that I had a fairly good performance, and I am happy with it.

I finished in 24:21, a 7:50 m/m pace, only 30 seconds slower than my PB at the distance. I finished 3rd in age group, and 19th of 163 overall. This marks the first time I have finished in the top 20 at a race.

Pictures

Results Link

Tempo run

I ran my first temp run this afternoon. It seems that I had to pick the hottest day yet, it is still 81 out now.

Anyway, I completed the 5 miles in 44:46.

Warmup 1 mile 10:13

Speed 3 miles 24:25

Cool down 1 mile 10:08

My goal was to stay between 8 and 8:30 during the speed part, though until I saw the data I thought I was closer to 8:30. It was a pleasant surprise.
Tomorrow morning I have a nice easy 5 mile run, and then I will be shutting down until the race Sunday afternoon. Next weekend will be interesting as I am going back to Indiana for my wifes brothers memorial service. I am planning to run on Saturday and Sunday morning, but the temps there are supposed to be in the high 20's low 30's.