What a beautiful day to be outside. That is, if you were outside at seven in the morning, like me. It's pretty hot out there now. 82 degrees (28 C, for those who prefer), and it's only mid-May!
I ran with Clint and John again this morning. Since I normally run alone, I tend to forget how much fun it is to run with friends. We met at the Fairview High School track, my first time there. It's one of the nicest tracks I've ever seen, judging by the views alone. The Flatirons are right there.
I think the views may have distracted me, as I kept relaxing my pace on the first three tempo intervals. Today's workout was a mix of Tempo, VO2 Max, and Rep paces. The plan was:
- 3x1200 in 5:04 (T-pace)
- 2x1200 in 4:41 (I-pace)
- 4x200 in 0:42 (R-pace)
Here's how we did:
| Distance | Type | Time | Mile pace |
| 1200 | Tempo | 5:06.1 | 6:51 |
| 1200 | Tempo | 5:05.4 | 6:50 |
| 1200 | Tempo | 5:07.3 | 6:52 |
| 1200 | VO2 Max | 4:46.6 | 6:24 |
| 1200 | VO2 Max | 4:40.7 | 6:17 |
| 200 | Rep | 40.0 | 5:22 |
| 200 | Rep | 40.0 | 5:22 |
| 200 | Rep | 40.8 | 5:28 |
| 200 | Rep | 40.8 | 5:28 |
Actually, those were my times. Clint was way off the front, as he should be. John hung back with me for most of them, just to be social, I suspected. But then on the third 200 he took off like a shot and ran past Clint like he was standing still, finishing in 29 seconds. Clint was ready for him on the last one, and when John made his move, Clint matched his pace and then accelerated, beating John to the line. I was happy to watch all this unfold from 10 seconds back!
Today's totals: 7.3 miles in 1:10:23.
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