Notes
Broken Tempo / Interval
Goal: 2 x 3k (7:15 pace then 7:08 pace), 1k at 7:00 pace.
Actual: 3k at 7:13 pace; 2k at 7:08 pace, ~1k at 7:02 pace, 3/4 mile at 6:49 pace.
When I started this I had just enough time to run the 2x3k on the treadmill at the Y and then the 1k outside. However, the first three treadmills were broken (1st wouldn't incline, 2nd the TV monitor was broken, 3rd the tread was bad as every footfall made a loud screech -- so lost 8 min and had to improvise). First time running w/Newtons and first workout in over 3 months due to re-re-injury. Was concerned about how I would perform given how sluggish legs felt in warmup. After the first 1/2 mile of the 3k, started to find a rhythm and quickened the pace -- felt good at 7:13 pace, 7:08 pace felt a tad quick. Took a very short rest and started the 2k where 7:08 pace felt good. Y closed so had ran 2 x 1k outside. Tried to run the first 1k at the same pace on the treadmill (but this was quicker). Ran the 2nd 1k which turned into a 3/4 mile uphill the first half so the last 1/4 mile or so felt great running downhill (in the darkness, I could not get the light to display on my Garmin910 despite pressing the "Enter" key which drove me crazy on this last one as I could not see the distance until I ran under a light and by then I was almost at 3/4 mile!). Pleased with the outcome and now hopefully I can begin to progress forward (and w/out injury).