That's It

As of tonight, outside of races, there isn't any more fast running for over two months. I've finished building the speed for the 10k, all my races have distances under that, so now I have other foci until its time to build for half-mary speed. I'm sure I'm going to miss it. Running fast, although fun, is also very, very, hard. It requires a level of suffering that similar work on the bike just doesn't have. So I'm glad I'm done, and with luck, giving this workout tonight 9 days to soak into my legs, I'll crush the 10k on the 10th.

I've been quite nervous about tonight for a while. From when I first wrote it in my schedule, I knew that it would tough, it was such a step up from the previous work. From 40 minutes of threshold work up to 50, and long intervals at that. It's similar to what I did four weeks ago, with intervals of 15, 10, and 5 minutes, except with one more interval. 20 minutes, to start the day. So it breaks down as 20/4, 15/3, 10/2, 5 minutes work/rest. And as punishment for being so apprehensive, I moved the pace for the last five minutes of each interval up to 9.0 mph, just for that extra little bit of hurt.

All in all, I survived. I didn't struggle through too much, although the 9.0 mph work felt considerably harder. It's funny how what seems like a small jump can be so much more difficult. I should be well-recovered for tomorrow's test day in the pool, and I should be ready to explode at the start line of the 10th. It's Go Time.

Run: 80 minutes, w/ 15+5 minutes @ 8.8/9.0 mph, 4 minutes @ 6.3 mph
10+5 minutes @ 8.8/9.0 mph, 3 minutes @ 6.3 mph
5+5 minutes @ 8.8/9.0 mph, 2 minutes @ 6.3 mph
5 minutes @ 8.8 mph