Aerobic Capacity Intervals

Workout: Aerobic Capacity Intervals (3-5 x 1600m at 10k race pace with 800m recovery jog)

Wow this was hard and far!  The basic premise is you warm-up at a moderate pace (9:00/m) and then run a mile at a fast pace (7:45/m) 3-5 times with about a half mile cool down in-between..

I was all arrogant before the run because I just ran 6 miles at a 7:41/m over the weekend.  It didn’t take me long to realize how much trouble I was in!  It was fricken hard!

I think the warm-up and the lack of other racers probably made a difference.  But I’m wondering if I’m fresher in the AM.  Maybe next time I do speed work I’ll get up early and see if that makes a difference.

Still feeling good about my training, but definitely more humble!

7 miles/58:51/Avg 8:24