- 3 miles goal pace (7:22 m/m in my case)
- 4 repeats of 800 meters at 6:30 m/m
- 3 miles at tempo pace (7:00 m/m)
Oh boy! The track was pretty empty, which was both good and bad. There's usually a group of runners doing the intervals on Thursday, and I oftentimes get to draft off their faster runners when I need a speed boost. This time it was all solo, hefty locals notwithstanding.
The first 3 miles were kind of hard. I had to get the heart rate going, and it was not easy. The second mile was pretty fast and I got to slack off a little in the end to keep the average slightly below 7:22. The left ankle was a little sore, but loosened up after mile 2.
The repeats went well, 6:30 is a pretty leisurely pace. Even so, the last set was getting tougher, and I had to sprint the last 300 meters or so to keep the average at 6:30.
The last 3 miles at tempo were definitely challenging. I had no one to chase, and mile 2 was run at a very uneven pace, since I would drift off and drop into 7:30s and then I would catch up. By the time the last 800 meters rolled in, I was 3 seconds below the target pace, and had to hammer again. Got under 7:00 m/m average for the tempo lap, and was happy it was over. All in all, results here.
Never ever before had I wanted to pee so bad! The bathrooms were locked of course. Good thinking there, BUSD!