More snow this morning. Ugh. I could probably just pull out an
old blog entry and re-post it. Unlike Thursday, however, it wasn’t enough to
bring traffic to a halt, so there was no prospect of an in-the-dark snow run.
That sent me to PF.
The upside to the treadmill today is that I’ve been wanting
to get in some interval work. You may recall that last week, instead of an
interval day, I went on the blizzard run with Lily. And though that was a great
run, I’m going to have to get more speed work done if I’m serious about 4:00.
My fast segments were a little faster than I’ve done
previously. I did the usual 1:30
slow/fast intervals, with the fast ones starting at 7.8 mph and quickly moving
up to 8.0. Slowdowns varied between 5.6 and 5.9. And my stamina was really
good, too. A couple of the intervals, I went a full 2 minutes; overall, I ran
4.5 miles in just under 40:00. That’s an 8:51
overall pace. Next time, I’ll shoot to boost the speed a little bit -- or maybe even
push the mileage.
Looks like I’ll need to work from home on Thursday, so I may
juggle that and tomorrow. Do an easy, recovery-ish workout tomorrow and then a
kinda-long on Thursday. Then this week’s long will definitely be on Saturday.
Total miles since starting the blog: 339.1
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