Bryant, Jace, and I met up at the 21st Street Pond to do some fast intervals. It's been awhile since we've done "fast" paces, so I wasn't sure what to expect. But the plan I wrote up beforehand was 3-4 sets of 800M/400M/200M/1,000M, which is essentially 4.5-6 miles worth of speed.
The first interval (800 meters) was an absolute shock to the system! All three of us were breathing loud. I was like, "Yikes, maybe we should've warmed up a bit more!" But, we got used to the speed after the first few intervals and ended up with a solid workout. It was hard and took a great effort each time, but the rest is sufficient enough to repeat the pain on the next interval. Rest was 2min/1.5min/1min/3min.
Here was how it turned out:
|| Goal Time
|| Set 1
| 800 M
| 400 M
| 200 M
| 1,000 M
The 200 intervals were like manna from heaven! Only 30 seconds of pain sandwiched with two and a half minutes of rest! This workout was harder than I anticipated, but that's to be expected when you haven't gone this fast for over a month.
PM: 3.71 miles super easy pushing my girls in the stroller. I was going to run with Amy, hence the stroller, but her back still hurts her so she immediately called off her run. But since the girls were all strapped in and ready to go I still pushed them so Amy could get a break too.