Maybe a tad too high for day one! First set of intervals tonight. Two mile warm up, 3 x 1 mile repeats with quarter mile rest in between, 2 mile cool down (actually a mile and a quarter as it turned out). Also ran with my new racing flats Asics Gel DS Trainer XIII; first impressions, snug; I needed a full size up, light; 9.6oz (compared to 12.9oz Kayanos I normally wear) and while surprising comfortable to run in, not so for walking?
There is no local track available to me. I choose the beach path which has recently been resurfaced with new tarmac; which is softer than concrete, wide and less populated and therefore I could get up a fair head of steam without worrying about mowing down Aunt Edna who had gone for an afternoon stroll. I ran out a mile and back to warm up and get a feel for the shoes and then was off for the intervals. The downside was no shade and it was in the mid eighties.
I have to confess to being pleased, as mentioned before it has been a long time since I ran speedwork so I was expecting my mile splits to be slower than the final results. Above all I am pleased that I managed to get a limbo set of splits; as you can see (click on the image and it gets bigger) increasingly quicker miles. Tomorrow I am switching with Friday so I have a Tempo run and then a quick 12 miles ride on Friday as I want to save my legs a bit, the race is a half marathon and I am scheduled according to the plan to run 22 so I am going to run 6 milesbefore, then race and then another 3 miles afterwards which should net me out at 22.1 miles for the day.