Interval run

I decided to do the interval run, just as I should.

The last time I tried my interval run (ignore the fact that I called it a "tempo" run, which is incorrect), I messed up by accidentally going too far, which meant... nothing big, actually. Basically my post-workout cooldown would be longer by a half-mile or so. But mentally, it threw me off. Plus, it was hot and humid.

Today, I started out from home around 10:30 AM. Temperature was 57° F, and it was overcast. I was a little cold to start - wearing long basketball shorts (the only running shorts that were clean) and a sleeveless singlet. But by the end of the run I was sweating and plenty warm, even though the temperature hadn't gone up.

I did my warmup slowly, as slow as I could without walking. Actually, I walked the first couple blocks. Took me about 14 minutes to get to the 3.5 mile marker on the Springwater Trail by the river (with a stop for water from the fountain at Oaks Pioneer Church), where the hard part began.

I set my countdown timer for four and a half minutes, which is, of course, a 9:00 pace for each half-mile segment. I pushed and tried not to have long gaps when I switched from slow to fast, though I did stop briefly and walked slowly before beginning each fast segment. But I walked much less this time than I did last time on the slow segments; I wasn't timing them, but I could tell that I was able to keep up a jog for most of the time.

My three fast sections were (with equivalent mile paces): 4:26 (8:52); 4:16 (8:32); 4:20 duuuuude! (8:40).

These are actually slower overall than the fast segments I did last time I did an interval run, but I'm happier because the total time for all fast/slow training run is much less. I completed the overall workout faster this time, and I still had strength to jog slowly back home after drinking some water and eating some Cliff Bloks. Maybe the cooler weather helped; and maybe my strength is coming back. Either way, I'm happy with today's workout.

And my reward was a big bacon cheeseburger, topped with Walla Walla grilled onions, from Mike's Drive-In. Mmmmm.