To date, following the Tuesday night Katy Fit schedule has been hit or miss. During the five "hill weeks", I did one hill workout. Now speed work has started and I missed last Tuesday's 8x30/30. Understand, I haven't been skipping Tuesdays, I've just been doing easy miles instead of the prescribed quality workouts.
Tonight, I wanted to get back on track and do the prescribed workout. The schedule called for 10x30/30 with warmup and cooldown. Not wanting to "jump ahead", I decided to do last Tuesday's 8x30/30 workout.
DS had his first football game (actually it was a scrimmage) so by the time I got home after that, it was pretty late. DW encouraged me to go run as I was seriously considering skipping out. I've been on call Monday and today and I hate to drive over to a venue, get laced up, start stretching, and then get paged. But, I rolled the dice and made my way over to Memorial around 8. I just pulled into the parking lot and guess what? Beep, beep, beep, beep... So, I called the help desk to see what was going on and it ended up being something that required my attention. Drats!!! I went over to Starbuck's, logged in, and attended to the issue. By this time, it was about 8:45. Do I just go home (it was getting to be my bed time) or try again. I tried again.
After some good stretching and thinking about my game plan, I set out on my warmup mile. Don't ask how I came up with this plan but I wanted to do a 13:30 warmup mile, then the 8x30/30's, then a 14:30 cooldown .75, and a .25 walk. This plan was executed perfectly. My pacing was right on. Of course, it's easy when you have markers every .25 miles. But my first .25 on the warmup was EXACTLY 3:23. My .5 time was exactly 6:45 and I ended my mile at 13:27. This was a fun exercise. I then did some stretching and executed 8 30/30's. No measurements or stats. I just set my timer to 30 seconds and let it repeat 16 times. The toal distance by the time I finished was ~2.5 laps. So, not blazing by any means. Still, it felt good and the 30 seconds was a safe and comfortable (well slightly uncomfortable) interval. I'd say I was ~90% of an allout, running from the bad guys, sprint.
After walking the remaining 1/2 lap and then back to the 0 mile marker, I completed my .75 miles at exactly 14:30 pace. It was pretty fun to target a pace and then to see by my watch at each .25 that I was right on. Just exactly 1 minute slower than the warmup.
This is what I put in the log:
Total distance - 2.38 miles
Warmup - 1 mile - 13:30
8 x 30/30 - .63 miles - 8 minutes
Cooldown - .75 miles - 10:53 (14:30 pace)
Walk - .25 miles