Last week was too busy for a lot of running. And this week is kind of a 'taper week' because I have a 5K race this Saturday. But I am going to get some miles in this week, starting with today.
I went to LifeTime after work to run a 5K Tempo Run, and test out doing 3/1 intervals instead of my usual continuous run. I am running with my son in this race (which is SO very cool) and he is not yet ready to run a full 3.1 miles without a break. So running for 3-minutes, walking 1 minute should be a good plan for him.
Tonight was a great run! I did a 5-minute warm-up, and then started my first run segment at a 9:30/mm pace. My walk segments were a slow 17:00/mm recovery pace. I kept to that pacing strategy for the next 3.2 miles and felt very strong the whole time. The overall pace for the 3.2 miles was 10:52/mm. I ended with a 5-minute cool-down. Total miles: 3.79
After the run, I changed into swim trunks and walked 16 laps in the pool, partly to use the cool water to cool down my muscles and partly to add another 1/2 mile to my training. Then I rested in the Jacuzzi for 15 minutes before hitting the showers. All in all, a great workout evening!