View of the San Gabriel Mountains from the Bikeway on top of the Santa Fe Dam
I figured I had to end the year with a bang. December 31st fell on a Thursday. Thursday is speed work day! The plan called for Yasso 800’s – 6 x 800. I’m officially at work but I’ve been taking advantage of the light work load and skeleton crew and extending my lunches a bit to get my runs in during the day. The most convenient place near work for the speed work is the San Gabriel River Bikeway, so off I went.
The calculators told me that my goal time was 2:57. That seemed overly ambitious. Following are my times for the run – warm up, 800’s, and cool down.
Mile 1 9:27
Mile 2 8:55
Mile 0.5 4:25
Mile 8 8:59
Mile 9 8:45
Total 1:18 Overall Pace: 8:41
So my 800’s were no where near the goal, but they were pretty consistent. The 800’s are typically run on a track, i.e. flat as a pancake. The bikeway is not, so I feel pretty good about maintaining the 3:3X pace throughout. I’d forgotten just how hard these things are. Using the McMillan calculator backwards predicts a 2:07 half off these 800’s. This is no where near my PR goal. We’ll see how the rest of the training goes.
Happy New Year!