Friday PM, September 12, 2008 [11M]

3 x 2 Mile. 11:10 (5:35), 10:55 (5:30), 10:34 (5:17). I was a bit late coming back from work and didn't get started until 7:15PM. I ran over to Carlmond high school for my warm-up and didn't really spend much time stretching or running strides before getting into the workout. I wasn't planning to run anything fast today but just wanted to get my legs accustomed to running some long intervals at marathon pace or slightly faster. I was shooting to start at 5:40 pace for the first 2 miler and bring it down 10 seconds for each interval. I run fairly even for the first interval, running back to back 5:35s. The biggest challenge in that first interval was having to dodge around people who were wondering around the track. I'm not sure what exactly was going on, maybe a football game or practice had finished and there were a lot of people just hanging around, including lots of kids running and kicking balls on the track. Fortunately I didn't run into anyone and didn't have to swerve too far out of my lane when someone was blocking my way. The crowd progressively got smaller and by the second interval it wasn't a big deal. I took about 4 minutes of rest between intervals and started out with a 5:30 mile on my second interval, right on target. I was slightly faster on the second mile, splitting a 5:25. I was feeling comfortable the whole way and didn't have trouble bringing down the pace some more for the last interval. I got a bit too excited at the start and came through in 75-76 for the first lap and had to slow myself down a bit. I came through in 5:17 and ran 79s the rest of the way to finish up in 10:34. I felt like I could have blown away those last few laps but I reminded myself that it wasn't the point of the workout. Not a very challenging workout but I got what I wanted out of it. With my mileage climbing up in the 100s I need to get used to running workouts on tired legs and I think this was a good starting point.