Winfield Short Intervals

Short intervals this morning in Winfield/Wheaton along the Prairie Path. 6 minute warm up followed by 7 x 2:00 surges w/ 1:00 jogging rest recovery. 6:38 cool down. 5 miles total in 32:38. Just did as many as it took me to get back to where I started the first one within my 5 mile limit. 7 turned out to be just about right. I was 16:05 at halfway, and I think I made it farther in the second half, but I'm sure my cool down was slower than my warm up, which would account for the slower second half.

Ran without a shirt on, which gave the people around here a little thrill.

Humid evening

It was hotter than Satan's oven in Bloomington this morning, so I decided to wait until I arrived at Silver Lake to run. It was still quite humid, but not too hot. Went at about 8:15.

Ran 1 mile warm up in 7:22 then did 3 x 6:00 hard plus 1 x 3:00 hard with 2:00 jogging rest in between. Made it back to just short of 5 mile mark. Cooled down rest of way for six miles in 42:32 total.

I made it about a mile in the first 6:00, but felt slower after that. Just happy to get the workout in. Didn't run yesterday due to massive thunderstorms during my only chance.

Long intervals

On the golf course at Orlando @ 6:30 a.m.. 7:30 warm up + 3 x 5:00 hard w/ 2:00 jogging rest in between. 6:50 cool down for 33:20 total. Quite humid! Felt nauseous afterwards. I'll say it was 4.85 miles.

Speed workout

6 x 1000 repeats w/ 2:00 standing rest at IWU track. 3:28, 3:27, 3:28, 3:31, 3:33, 3:31. AVG=3:29.6. Happy to have the average under 3:30. When I ran this workout on July 21, I averaged 3:32 and did just five of them.

It was hot today, mid 80s. Went in early evening. Did it with LRC. She needs to work on her pacing!!!

Mile warm up and mile+ cool down. 5.75 miles total.

Long intervals

There was a high of 88 today in Bloomington and I think when I ran at 4:15 it had just about reached that point.

Did 1.25 mile warm up, then 3 x 8:00 hard with 1:00 jogging rest. Same as last Monday, but I think I made it a tad farther this time so that is good I guess. Probably just fresher though, but the heat could be an equalizer. I'm surprised I made it farther because I was really dying in the heat. Total was 6.6 miles in 44:31 (6:44 ppm). Last week my time was 45:43 for the same course.

Took a shower as cold as it could go afterward and that felt great. My weight was 167.5 after the run, the lowest it's been yet and two pounds less than after yesterday's run. I must have lost a lot of water.

Long intervals

1.2 warm up, 3 x 8:00 hard w/ 1:00 jogging rest, about 1.3 cool down. 6.6 miles total in 45:43 (6:55 ppm). Stuck to the grass most of the time to save shin.

I've gone 28 days now without taking a day off.

Speed workout

1.2 mile warm up to the Bellaire track, 5 x 1000 repeats with 2:00 standing rest. Ran 3:32, 3:31, 3:32, 3:33, 3:32. 1.2 mile cool down home. 5.5 miles total.

Didn't really know how fast to expect. Was happy with consistency but added all up they don't make a very fast 5k. But, I guess it's ok considering 8-miler yesterday and race on Saturday. Temp was 79 at 4 pm when I went, but humidity was like 57% so it actually felt cooler than when I ran yesterday at Silver Lake.

4 x 1/2 mile easy/3 x 1 mile hard intervals

Lisie and I did 5 miles of intervals consisting of 4 x 1/2 mile easy and 3 x 1 mile hard at Silver Lake this morning. The three 1 mile intervals were 9:12/9:12/9:00 (Lisie) and 9:10/9:12/9:05 (me). Both of us did the total 5 miles in 50:00 ( 10:00) ppm. We both agreed it was a tough workout.