Tuesday, September 16, 2008 [15M]

8x2:30 fartlek. I ran over from work to San Carlos this afternoon and made it at Road Runner as Doug was heading out. I ran with him for less than a couple of miles, until we made it to the bay trail, and started my fartlek on the trail. My hard efforts were 2:30 long and I like I was moving fast although I didn't have any mile splits to get a more accurate sense of pace. I went by feel on the rest, starting each interval whenever I felt recovered. Perhaps I wasn't pushing the hard efforts as much as I should since I was recovering quickly and kept my rest somewhere between 1:00 - 1:15.  I ended up running 5.25 miles in just under 29 minutes so I averaged right around 5:30 pace, including the rest periods. It's hard to get a sense of how fast I was running on the hard efforts and even if I did, I wouldn't know how to translate times on a gravel trail to the equivalent on the road or track. I wasn't concerned about times today, though, all I wanted was to put in a good effort and I think I got what I wanted. Running over from work and having to run back afterwards also made sure I posted some solid mileage for the day.