A beautiful morning in Austin, TX. Temps about 48 degrees at 6:00 AM down at Austin HS track where Karen H and I did 10 speed interval miles with 1/4 mile recovery between each interval mile.
Karen's goal was to stay below 8:00 and she averaged 7:54 with a slowest interval of 7:56. My intent was to stay at 7:30 pace and most of the time I held it down to about 7:30 with the fastest at 7:03. We went to breakfast over at Maudie's after our run and I messed up the order, as I ordered bacon, eggs & cheese taco wraps instead of potato, egg & cheese taco wraps. We ate them anyway.
This past week was a busy one at work so I hadn't run since Wednesday morning when Karen F and I did 10 miles, so chalk this one down as almost a recovery easy week that finished on a very good note. It was the easiest 10 miles of intervals that I have ever done.
A key as we get ready for Boston in April is to stay injury free and right now all systems are go, no issues, no injuries. I think the 10 mile days and 50 mile weeks have been good to strengthen the base and continue to bring the heart rate down. |