My youngest woke with pinkeye, and a subsequent doctor's visit revealed she had a double ear infection on top of the pinkeye, hence no camp, and no babysitter, so my run had to wait til hubby got home. No biggie, kids always come first!
So after hubby got home and I got everyone fed, I hit the road. 7PM, and hot but the sun was already going down, so instead of doing this workout at the track I chose to do it by the pond route over the bridge. It was delightful running at this hour. Never ran at dusk before. Got lots of funny looks, as I repeated this workout over and over the bridge 8 times LOL But legs felt strong and I nailed it!! All my sets were at 7:45 or faster!!! I also wore my fuel belt as it was hot and I didn't want to have to deal with stopping to get my fluids. I believe I drank after the 2 mile w/u, then after the 3, 5, 7th sets, then after the 2mile c/d. and then pounded the remaining gatorade. In all drank 32oz.
Oh yeah, because I was tired, and was running late, at 5:30 after my kids karate class, I had a cup of coffee (I know, a no no before a run, but I was exhausted), and I had a peanut butter on whole wheat bagel with honey. This was about 1 & 1/2 hours before my run. No issues at all during the run.
8 x 3-minutes @ 7:45/pace w/ 2-minute jogging recovery
8.69 miles in 1:18:55 avg pace 9:05 HR avg 149; Cardiac Drift: 169
Here is the info that uploaded to my computer when I got home:
2.01 Mile w/u- time 20:12 avg pace 10:02 (6.0-7.0mph) (HR avg139; Cardiac Drift: 156)
.39M - 3:00 avg pace 7:45 (7.7-8.9mph) (HR avg159; Cardiac Drift: 163)
.18M - 2:00 avg pace 10:56 (5.5-8.3mph) (HR avg146; Cardiac Drift: 160)
.39M - 3:00 avg pace 7:45 (7.7-9.8mph) (HR avg154; Cardiac Drift: 159)
.20M - 2:00 avg pace 9:53 (6.1-8.7mph) (HR avg150; Cardiac Drift: 159)
.39M - 3:00 avg pace 7:41 (7.8-9.9mph) (HR avg159; Cardiac Drift: 167)
.18M - 2:00 avg pace 10:53 (5.5-7.3mph) (HR avg150; Cardiac Drift: 161)
.39M - 3:00 avg pace 7:45 (7.7-9.7mph) (HR avg157; Cardiac Drift: 160)
.20M - 2:00 avg pace 9:52 (6.1-7.9mph) (HR avg154; Cardiac Drift: 164)
.39M - 3:00 avg pace 7:40 (7.8-8.6mph) (HR avg160; Cardiac Drift: 165)
.19M - 2:00 avg pace 10:46 (5.6-7.9mph) (HR avg153; Cardiac Drift: 164)
.40M - 3:00 avg pace 7:30 (8.0-11.4mph) (HR avg160; Cardiac Drift: 163)
.20M - 2:00 avg pace 10:03 (6.0-7.1mph) (HR avg148; Cardiac Drift: 159)
.39M - 3:00 avg pace 7:45 (7.7-8.7mph) (HR avg159; Cardiac Drift: 163)
.19M - 2:00 avg pace 10:47 (5.6-7.7mph) (HR avg149; Cardiac Drift: 160)
.40M - 3:00 avg pace 7:25 (8.3-9.7mph) (HR avg160; Cardiac Drift: 163)
.20M - 2:00 avg pace 10:01 (6.0-8.4mph) (HR avg148; Cardiac Drift: 159)
Then 2 mile cooldown 18:43 avg pace 9:20 (6.4-7.4mph) (HR avg148; Cardiac Drift: 155)