I met Bill at Liberty Park for some long intervals. The workout was 3 x 2 miles with half a mile jog in between. My goal was to run them between 11:30 and 11:40. I warmed up on the outer loop around the park for two miles and then did a couple of strides.
The first 2 miles was 11:30.75. I got out a little quick on the first half mile, but it is slightly dowhill. Then, I settled in for the second half mile. My third half mile is always the tricky one. It seems that I go just a touch too slow before the kick to the finish line.
The second 2 miles was 11:32. I ran even 5:46 for each mile.
The third 2 miles was 11:38. I got out at 5:46 again for the first mile, but that third half mile slowed me down again. I was 8:50 at the mile and a half. I knew I had to kick it in. I ran a 2:48 for the last half mile to barely squeak in under 11:40. I think I could have been a couple seconds faster if not for the kindergarten class crossing the sidewalk in front of me, and the car at the park entrance that drove right in front of me. I had to slow down both times.
I cooled down a mile and a half. I was pretty happy with this workout. It is a good preparatory workout for the marathon pace tempo runs that are coming up in the next few weeks. | 