Seems like forever since I've had a speedwork day where things went well. Today was that day. I ran Yasso 800s x 5, with a 1.5 mile warmup and 1 mile cooldown for a total of 6 miles. My target during the 800s was 7 minutes/mile. In these intervals the goal is to take your marathon goal, in this case 3:30, and run the 800 meters at that speed in minutes and seconds. Since my Garmin doesn't like to mix standard and metric measurements I programmed it as a .5 mile interval at a 7-minute pace (3:30 x 2) and then a .25 mile recovery, as opposed to 800 and 400 meters, respectively.
The first two intervals were mostly at a 7:30 pace, and then the last three I hit my stride and hovered right around the 7:00 mark. It seems like the last few times I tried to do some speedwork the temperature was too high or I had some other excuse. Not today. It probably helped knowing that I have the day off tomorrow. I'll take it and hope for several more training days like this.
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