In about 45 minutes, I will be Home Alone until closing at 5:00. what fun, what fun. The secretary called in today, one guy was sick, another took vacation for the second part of the day, the retired guy who can't leave work is leaving for the rest of the week and so that leaves me to man the phones and guard the entrances!
I guess that means that I can have fun around here… or rather play my music and not have to use my head phones…
My workout (if you listen to the VoicePost) was pretty decent. It was 800m intervals, actually inspired by Darrell. The intervals I ran were 800m recovery or slower pace (read=”easy pace”) then a 800m at a pace faster than my 5k race pace. I did this 3 times for a total of 3 miles, 1.5 speed and 1.5 recovery.
I found my Fossil watch on my arm as I was walking to the track and instead of putting it off to the side, I decided that I would put it to use. I used the analog time measuring equipment to keep track of my speed intervals, as those were the important morsels of my run although I would have liked to have known my recovery pace. Ideally, as my faster pace can increase, so can my recovery pace… hence increasing my overall speed and this will help me achieve the sub-50 minute 10k on May 27th.
I do know that my 1st easy interval was 4:10, so it went like this:
speed 3:17 (I misspoke in the voicepost)
total time was about 30 minutes, but there was some walking time to allow the second hand of my analog time measuring equipment to start at a convenient mark.
Tomorrow, Marty and I are going to do an easy run to Market Square and back, which we al knows translates into something a little fast than easy. If I keep not running Saturday and Sunday, the faster shorter runs during the week won't affect negatively my performance at Expo (May 27th) where I want to finish in less than 50 minutes… I see that I wrote that just a couple of paragraphs ago… ago… (rrrrwwwwwwwwwwwwtttttttttttttt) – broken record. Actually last year, I had the same goal and finished the race in 50:02, so I really am looking forward to a true sub-50. My PR for the 10k is a 5.5 year PR of 48:06 set in October 2000 and my course record for Expo is the 50:02 from last year.
Oh, and one last thing… I PRed today. My past 800m PR was 3:19:02 in January, and since I ran a 3:13:99 (lack of precision on watch) today, that's a PR. cool…