Last Day in the Sun

Time: 64:58
Distance: 10.39 miles

W/u: 16:22 for 2.21 miles
W/o: 6 mile continuous alternating pace every 800m
C/d: 16:59 for 2.18 miles

Today was our last day in Palm Springs. Tomorrow, I head back to the east coast where I hear it's perfect Craft base layer weather. I took the opportunity to run a workout in ideal conditions along with Meagan. She is coming back from injury and is looking to get in top form for the approaching indoor season. It's nice to pair our workouts whenever possible.

Today's effort had me doing a continuous 6 mile run on the track. I also had the task of pacing Meagan on her 800 meter intervals. She was aiming to run 6 x 800 in about 2:45. I decided her workout would be my recovery and that her rest would be my uptempo interval. Saavy? It might be more clear just by seeing the splits:

2:30.38, (2:48.55), 2:30.36, (2:49.45),
2:30.45, (2:46.15), 2:32.70, (2:45.55),
2:30.70, (2:43.77), 2:30.78, (2:39.09) for 31:37 total and a 5:12 average.

As you can see now, I basically alternated 800m at 2:30 and 800m at 2:45. I felt strong for the first 3.5-4.5 miles and then I really had to concentrate. I'm pleased at how easy it has been to shift gears to 5:00/mile pace.

A couple things about the workout should be noted. First, there was a lot of action out there this afternoon. Some private school looked to be having "track day" and little kids dressed in there green and white uniforms were every-freakin'-where. One of the instructors was good about reminding them to stay out of lanes one and two. There were a few close calls, but I luckily didn't have to put a shoulder to anyone. Second, the PSHS girls' soccer team is not impressive, and neither is their field. Third, I believe the track was a quarter mile and not 400m. My splits were taken every two laps so they are really half-mile splits and not 800m splits. Details, details.