Pretty good run today. Cold (21 degrees), but I guess it's time to accept the fact that winter has arrived. My hip felt 90%, but the shoulder was somewhere around 80-85%. It didn't hurt so much, but my arm didn't swing as loose as it should have.
Started with 2 easy miles in 14 minutes, then got on the track for 3 x 1600m repeats with 400m rest between each. Here's the breakdown per lap:
Mile 1
| Mile 2 | Mile 3
| | Lap | Total
| Lap
| Total
| Lap
| Total
| | 1:13 | 1:13 | 1:13 | 1:13
| 1:11 | 1:11 | | 1:17 | 2:30 | 1:17 | 2:30
| 1:17 | 2:28 | | 1:18 | 3:48 | 1:18 | 3:48
| 1:17 | 3:45 | | 1:13 | 5:01 | 1:13 | 5:01
| 1:15 | 5:00
|
It was the first speedwork in over two months, so I wasn't sure what to expect. I was shooting for anywhere around 5:00, so I can't complain. Wishing I could have gone sub-5 on the last one, especially with a fast first lap. Oh well....next time. Finished the run with another easy 3 miles in 19:30 Speedster | 