"speed"work

i use that term quite loosely today.

my legs are still tired from sunday's 18 and did not want to move. after only a few hours of sleep i got up early to log my miles and then vote. (i don't want to die)

in the past i've done my mile repeats at the track, aiming for a 6:55 pace (successfully i guess as that is about the average of all the repeats i've done, some faster, some slower). today i ran them in a nearby neighborhood that has a 1-mile figure-8 loop running through it, with hills of course. the inclines definitely slowed me down and my legs being sore/tired slowed me down, but factoring that in i'm not too terribly disappointed about today. i could feel myself running hard and i could feel the fatigue in my legs. i decided to cut the repeats short (4 instead of 6) and try to give my legs a little more time to take it easy.

warmup (1mi) - 9:56, 142
1xmile - 7:49, 168
2xmile - 7:28, 171
3xmile - 7:28, 175
4xmile - 7:20, 178

rest of the run (3mi)
mile 6 - 8:59, 171
mile 7 - 9:02, 171
mile 8 - 8:35, 170

the last 3 miles seemed so hard for my legs and i thought i was going way slow (glad to see i wasn't). i'm hoping my legs will continue to loosen up and repair themselves in time for the big 20 on sunday (starting to get psyched out already).

am run: 8 miles, 1:07:40 (8:27 avg pace), avg/max hr (163/193)