Its been a few weeks since I've ran any intervals. Well, any short (<1000m) intervals. Maybe its been a month. Anyway, I totally nailed the workout today.
The forecast called for lots of rain so I went to the gym for my workout. True story: the rain never materialized so I could have hit up the outdoor track. Anyway, I picked a tm for my 3 mile warm up. Then I went to the indoor track for 10x800m @ 5k pace. It went well. I ran fairly consistent times...even if they were faster than 5k pace. Since the track is an odd distance, I walked about 220m between repeats. That translated to a little more than half the time of each interval. After, I hit up another tm for a 2 mile cool down.
Splits: 2:52, 2:48, 2:51, 2:51, 2:52, 2:47, 2:50, 2:53, 2:51, 2:46
The last time I ran 10x800, I averaged 2:55. Yay for progress!
Between this workout and my hm a few weeks ago, I'm totally stoked for Boston! Speaking of which, I decided on my goal, 3:03:23 (sub-7:00/mi)