On the docket today was a 4 mile run at 80% of 10K pace.  I haven’t run a 10K recently so I just opted for 4 hard miles. I finally figured out how to use the Lap Key button on my Garmin Forerunner 35.  You have to change a setting, why it isn’t a default setting I don’t know.  But somehow I still messed up and really only ran 3 hard miles.  But my overall run was 4.87 miles so I ran the distance just not necessarily the right pace.

The 3 harder miles were 9:50, 9:53, and 8:55 (28:38).  I felt really sluggish from the go so I’m not surprised by the slower times.

4.87 in 47:30.

So… I had slacked off on writing about my runs and don’t really remember anything about this one.  I ran in the section of Wirth by the Golf Course and it was a 3 x 800m workout with 3 minutes rest.

My splits were:

4:09

4:09

4:10

You couldn’t ask for a much more consistent effort than that on varied terrain.

Totals: 3.8 in 38:47.

10×200 with Eduardo. We decided not to do hill repeats this week! We had a nice time out on the trails. It had just stopped raining so everything was nice and wet with a few muddy spots.

I screwed up again with the watch and forgot to switch to the interval mode. So I had to end the run and switch it to the interval mode. So no big deal really.

One of the last 200’s was on the paved trail just North of Glenwood and Eduardo started yelling that he was going to catch me… so I really took off. I think this was Eduardo’s first trail run.

Here are the splits:

55.9

59.2

48.1

50.7

49.5

53.7

1:04.3

41.7

1:05.8

48.8

Totals 3.44 miles 45:29.

This morning was beautiful for running. 63 degrees at 5:30am. It was nice to sleep in a little bit too! Today’s plan called for a 3x800m with 3 minutes rest in between. 

Nothing exciting on the run. Though 800 seems like a long way! The first one included several hills, but the rest were more flat. 

The splits were 

4:49

4:14

4:15

I did a mile warmup and the cooldown ended up being 1.5 miles. 

Total mileage 4.4 miles in 44:38.