Today's speed workout.

So I decided that I needed to do more repeats before the race coming up in 3-4 weeks. I was talking Derek (fast running buddy at work) and according to McMillan's running calculator I need to be do 800M repeats in a time of 3:39 - 3:44 according to my "Derek given" goal for the race.

I did 400M repeats for a couple of weeks in April and the first ones were pretty rough but week two of repeats went better- more evenly paces splits. That's one thing I have seemed to do pretty good at - run even splits for repeats or for miles during the run.

This morning I got up at 4:50 and went to the track for a 6 mile run with 4X800M repeats. I almost didn't go because my lazy voice almost talked me out of it.

Anyway- got the track- ran a 2 mile warm up then came the repeats. I took off (relatively speaking) on repeat #1. I thought - "my gosh- this is harder than I remember". Got finished with that one and had a 1 minute recovery. Took off for #2- this one felt better. Another recovery and some water- took off for #3. I am thinking I will skip the 4th one- I am about done. Finish #3 and recover and decide to do the 4th one and just do the best I can. I have no idea what times I am running anyway. After teh 4th repeat I grabbed a quick chug of water and headed out for a two mile recovery.

When I got around to recording my run I had to smile at what I saw.

As I said, my target for the repeats is 3:39 - 3:44. My times for the repeats this morning were:
Repeat 1- 3:40 (7:21 mile avg)
Repeat 2- 3:39 (7:19 mile avg)
Repeat 3- 3:42 (7:26 mile avg)
Repeat 4- 3:44 (7:29 mile avg)

I had no clue I was in that range but I like it!