1. Last night’s speed work was a success. We switched it up with 4 x 1600 instead of 8 x 800, and I hoped to keep the pace as close as possible to my 800′s (average of 3:40, which would translate to 7:20/mile) even though we were doubling the interval distance.
The results: 7:53, 7:32, 7:17, 7:12 (*average 7:28.5)
I was admittedly sandbagging it a bit on the first one because I got caught up chatting with someone who was aiming for 8:00/mile. No worries; I soon made up for that! Recovery intervals were only about 90 seconds (less than 200m) which is short for 1600m repeats.
2. This afternoon I’m off work early and meeting my Montréal running buddy Dave for our “long” run of 20K/12mi. I would typically run 25K/15mi for my first long run of taper, but I usually take Fridays off and we’ll be heading out in the heat of the afternoon, so I’m not too worried about 5K at this point.
3. Sunday is Sporting Life 10K and I’m leaning towards not racing. Either way, I’m excited to meat up with Nolan’s Dream Chasers (we have now raised $4540!) including Nolan and his family for dinner on Saturday.