First of all, Matt and Bessie, I made it home without stopping for a DQ Blizzard. Actually, I made it all the way home, past 3 McDonald's, 2 Wendy's, a KFC, and 3 Jack-in-the-Box's. I made it all the way home to a scruptious bowl of homemade pintos, topped with taco meat and pico de gallo. Mmmmmmm!
As if it wasn't enough that I got to run on the dream team for the Blind Relay, I had the honor and privilege to do some interval training with world class athlete, Matt Wright. I just so happened to be lucky enough to catch Matt after a hard workout so he volunteered to cool down with me and keep me company on tonight's speed work.
Venue - Memorial Park
Total Distance - 3.5 miles
Format - 1 mile warmup, 12x30s/30s, 1 mile cooldown
Warmup - 1 mile (13:09 pace)
12x30s/30s - 9:12/12:57, 9:37/12:03, 9:43/12:36, 9:58/12:41, 10:26/12:20, 9:29/12:35, 9:26/13:39, 9:24/16:23, 9:41/15:14, 8:51/16:39, 8:56/17:10, 9:33/16:34
Cooldown - 1.5 miles (14:00 pace)
I cut the warmup back from 2 miles to 1 mile. I figured a good 13 minute warmup is good. On the 30/30's, I just tried to stay smooth and consistent with the effort on the hard 30's. By about the 6th or 7th rep, I was breathing pretty hard and slowed my recovery 30 down to a brisk walk. Even though I was walking on the recovery I feel my effort was still consistent as I was breathing pretty hard.
After I was done, wiley veteran Matt showed me where the coldest water in the park was. Shhhh! I can't tell. It's a secret. Oh, and btw, there's also an ice machine if you need ice for your water bottle.
A lot of post run trash talking made for a fun end to a terrific evening. Matt, Bessie, Brett, who was I think in the middle of his 15th or 16th mile for the day, and Bessie's friend all took in the night, laughed, and swapped running stories. It doesn't get any better than this.