1. I did intervals on Tuesday evening. I ran a 10 minute warmup at a 8:30 pace, 14 minutes at a 7:30 pace, and 10 minute cool down at a 8:30 pace. (This is what the plan called for!) The 14 minutes was supposed to be at my threshold level... whatever that means. And do you know what? 14 minutes at a 7:30 pace was easy. I mean, I was breathing hard, but I thought it was going to be a LOT harder. Milles has been good to me lately. Later I figured that the threshold pace should have been more like 8-8:15... oops!
2. Yesterday the DC Tri MoCo Group was going to do speed work at the track. I know... I did speed work the day before, but... oh, I REALLY wanted to do it. It was HOT, but running with a group is so much easier. We did a ladder: 400m, 600m, 800m, 800m, 600m, and 400m with a 400m recovery lap in between each set. I was doing awesome until the second 800m. During that recovery 400m, I was dreading running 800m again, but I did. My first 400m was run at a 6:59 pace and my last 400m was run at 7:04 pace... nice, I didn't slow down too much! After this "easy" workout we did 5 hill sprints. Fun stuff when you are in a group.
3. I am supposed to do a speed workout on the bike this week. The club has a 50 mile ride on Sunday. The furthest I have ridden is 42.2 miles. It is sooooo tempting to get in on this ride. Can a REALLY long ride substitute a speed workout on the bike? TG would say NO! Thoughts?