skipped Monday, penance Tuesday

I had my head firmly up my ass on Monday. I skipped my workout. I didn't do much of anything all day except finish reading a novel and take the dogs to the veterinarian.

So on Tuesday I did the Monday and Tuesday workouts.

Monday workout: 4 miles easy pace
Tuesday workout: 6 x 800yard @ 9mph (supposed to be 10mph, aka 6 minutes/mile)

I started out with 3.5 miles at 6mph. easy enough. Then I cranked the treadmill to 10mph and ran for 3 minutes. Jeebus and a milkshake!

Let me explain intervals the way my training plan has them laid out. Speed intervals are done at a pace determined by your race pace mapped onto the 800 yard interval in minutes instead of hours. So my goal at the Sacramento marathon is 3:10 or faster. This maps onto the speed interval as 800 yards at 3minutes 10seconds or faster. once you finish the interval you do half the distance at walking or jogging pace. Then repeat the cycle.

So anyway. I did the first two intervals at 10mph. I was practically going off the back end of the treadmill (it's got a motor and when you tell it to go a set speed it revs up the motor and you'd damn well keep up!). At the tail end of interval #2 my pulled ass on the left and the entire leg down to the calf started to tell me that perhaps I should back off a bit. So intervals 3-6 were done at 9mph. Much less bitching and whining from the left leg. And as it turns out when I did the math afterwards 9mph for 800yards is perfect if i'm targeting a 3hr race pace. So I'm stoked I did the entire workout and at the desired pace.

but i am still looking ahead to Saturday and 9 miles at race pace with some amount of "What the fuck am I thinking?"

dinner consisted of 1/2 lb of raw tuna, a bag of sprouts, carrots, beer and some chips. I might go downstairs and attack the avocado later if i'm still peckish.