4.0 miles - speed work

Today was supposed to be for hill work, but due to the freakin' rain I instead headed to my gym where I attempted my usual speed work on the treadmill.

I probably overexerted myself last Tuesday with my rock-star performance, because the speed sections were difficult to maintain; I started with 4 minutes at an 8:34 pace, the next two were at an 8:49 pace, and the last one was 2 minutes at 8:49, 1 minute of walking at 3.5 miles per hour, then another minute at 8:49. Ugh.

The slow sections were all walking (3.5 mph, whatever the hell pace that is), with at least two breaks for water. Because of the warm temps and the rain, and because apparently my mutant power is the spontaneous generation of floodwater levels of sweat, I was both drenched and dehydrated.

I did my normal 1.0 mile of warmup and cooldown, at a simple 10:30 pace. The cooldown was after a brief 15-minute (heh) bathroom break.