I took advantage of my excess vacation and took a half day off to get my speed session in on the San Gabriel River Bikeway taking full advantage of the quarter mile markings and the daylight. The plan called for 2 x (6 x 400) with 1:30 Rest between the 400's and 2:30 rest between the two sets of 6.
My goal times for the for the 400's was 1:45 to 1:53. By running this workouts on a trail marked in quarter miles I'm really running 440 yards so I'm probably running these a bit faster than I need to, but all that extra math just isn't worth the effort.
My first quarter after the warm up was a bit slow at 1:58 but then I got then under control. The first 6 x 400 went like this:
1:58, 1:48, 1:42, 1:45, 1:37, 1:44
I took a 1:30 walk break after each quarter with a 2:30 walk break after the last one before starting round 2.
1:42, 1:42, 1:42, 1:45, 1:42, 1:42
How sweet is that? I followed that with a nice 9:18 mile cool down and left the trail tired and happy.
I'm looking forward to Thursday's tempo run.