Notes
A good interval workout but execution was more uneven than the last two weeks. Warm up was steady and relaxed, a solid prep for the intervals. 1/4 mile intervals are 3 laps on the indoor track & I try to run the first lap hard, but controlled, pick it up a little in the 2nd lap & then pick it up even more in the final lap. While I followed this strategy perfectly for the first interval, I definitely lost focus during the 2nd interval & didn't really pick it up in the 2nd or 3rd laps. The result was a slower 2nd interval. Concentration was better in intervals 3 through 5 and those intervals were more in line with the first interval. On the first lap of interval 6, I had a near collision with a walker, who cut in front of me into the running lane trying to pass 3 other walkers who were blocking all the other lanes on the track. Although I managed to squeeze through the traffic & avoid a collision, I cut that rep short at one lap (the 38:57 would extrapolate to a 1:56-1:57 quarter, similar to the previous three reps). I then took a couple of minutes to recompose myself before running the final full quarter. But my focus in that last rep was way off & I pushed that final quarter much faster than "mile pace effort". Cool down was ok, a steady & even effort. Completed the full set of exercise routines after the workout. Overall the running in this workout was good. Legs felt great through the entire 6 miles & I had plenty of endurance and speed during all the reps. But clearly I still have work to do on maintaining focus through fatigue and other distractions.