INTERVAL WORKOUT

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.

Today's plan:
2-Mile w/u
8 x 3-minutes @ 7:45/pace w/ 2-minute jogging recovery
2-Mile c/d

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)

INTERVAL WORKOUT

As soon as I got the kids to camp I hit the road. Legs felt good, and really liked this workout!!

Today's plan:
2-Mile w/u @ 10:00/pace
6 x 3-minutes @ 8:00/pace w/ 2-minute jogging recovery
2-Mile c/d @ 9:45/pace

7.42 miles in 1:09:07 avg pace 9:19 HR avg 143; Cardiac Drift: 162

Here is the info that uploaded to my computer when I got home:

2 Mile w/u- @ 9:51 pace (6.1-7.3mph) (HR avg131; Cardiac Drift: 148)

3min @7:53pace .38miles (7.6-9.1mph) (HR avg150; Cardiac Drift: 156)
2min jog recovery @11:43pace .17miles (5.1-6.2mph) (HR avg144; Cardiac Drift: 153) Drank water

3min @7:47pace .39miles (7.7-9.3mph) (HR avg153; Cardiac Drift: 157)
2min jog recovery @9:35pace .21miles (6.3-7.5mph) (HR avg148; Cardiac Drift: 155)

3min @7:58pace .38miles (7.5-8.7mph) (HR avg155; Cardiac Drift: 159)
2min jog recovery @9:40pace .21miles (6.2-7.0mph) (HR avg148; Cardiac Drift: 156)

3min @8:00pace .37miles (7.5-8.9mph) (HR avg157; Cardiac Drift: 162)
2min jog recovery @11:52pace .14miles (4.3-6.5mph) (HR avg142; Cardiac Drift: 155) Drank water

3min @7:47pace .39miles (7.7-8.8mph) (HR avg154; Cardiac Drift: 160)
2min jog recovery @9:37pace .21miles (6.2-7.4mph) (HR avg148; Cardiac Drift: 160)

3min @7:53pace .38miles (7.6-9.1mph) (HR avg154; Cardiac Drift: 157)
2min jog recovery @10:15pace .19miles (5.8-7.1mph) (HR avg145; Cardiac Drift: 156) Drank water

Then 2 mile cooldown @9:41pace (6.2-7.8mph) (HR avg143; Cardiac Drift: 153)

I did not bring anything to drink on this run. I chose to run around my pond route, by the church, as time was limited, and I knew I could quickly duck into the church and take quick sips from the bubbler, if needed. I did just that after the 1st, 4th and last interval before the 2mile cooldown. I was fine during the workout, never felt thirsty, but it was hot out there and I figured what the heck as I was running the recovery jog anyway, though by the end of the 2 mile run, say around 1.85, I was thirsty, and I was thirsty the whole walk back up to my house. When I got home I grabbed a 20oz G2 gatorade, grape flavor and downed it. Then I did the core workout, and Yoga for runners by chaz. Great workout. Compared to this same workout back on 6/23/09, I feel I did better and was stronger this time around. Though last time I did it on the H.S. Track and it was HOT, blazing sun. Today, around the pond, I had the luxery of having shaddy trees for some of it!!