First – yesterday. I have been taking Monday and Friday off from running. These are the days I have been seeing Clay at Valley Physical Therapy. He has been having me squat, val slide, throw……. lots of hard work…. but I am getting better.
Today was the high desert runners speed workout. Clay has been out there every week lately – I think to enforce my speed limit…. well actually, it is great to see him out there running again. A couple of weeks ago the speed limit was 7:30 pace. Today the workout began with a 7:00 pace limit. The workout was 4, 4, 3, 3, 2, 2, 1, 1. The 4 minute intervals included laps of 1:42 – 1:47. Clay said I could go a little faster on the next set so I did. 1:40 and 1:42. On the two minute intervals we went a little faster still – 1:37 and 1:41. On the two 1 minute intervals I just cruised while Clay took off way faster!
I did more than 2 miles of warm up so the full workout length was 7 1/2 miles.