Ladder Intervals. 2 miles easy, 1 min., 2 min., 3 min., 2 min., 1 min., 2 min., 3 min. @ 3K-10K pace with equal duration active recoveries, 2 miles easy. Average pace: 9:38.
Weather at 6:30 am: 50°F, 13% humidity, wind 20 mph sustained SSW.
I'm a creature of habit and I've been doing slight variations of the same route most days for the last while. So I decided to change it up a bit this morning and head out going a different direction and run a stretch that I haven't run in a while. Now I remember why I don't run this stretch very often. It has some significant uphills in the first 2 1/2 miles or so. My first two intervals ended up being uphill and into the wind.
I didn't feel particularly strong this morning, but I didn't feel sluggish either. I got feeling better as the run progressed. My paces on the intervals were: 8:45, 8:23, 8:13, 7:46 (I think I had the wind behind me at this point), 8:00, 8:21, 8:16.
I've really got to sew up the bottom of the arm band for my mp3 player. I don't normally run with the mp3 player, but I did today because it was too warm for my normal winter ear covering, but too cold and windy for nothing on my ears (my ears are very sensitive), so I used the headphones to give myself just a little ear covering. In any case, I started one of the intervals just after I crossed the street that the high school is on and that had a lot of traffic right then. As I started that interval, my mp3 player fell out the arm band. I had to stop and look for it for several minutes before I found it. I worried that I had dropped it in the cross walk, but I found it in the grass. It still works okay, but I did lose a tiny screw on the back of it.
In other news, my 6-year-old daughter made my bed for me this morning while I was out running. She also left a cute note on the bed. | 