I wasn't able to make the Runners Choice marathon training group with the legendary John Ferguson last night so I had to do my speed work today. Coach Brian wanted me to do a 'ladder' -- short distance repeats of 400, 600, 800, 1000, 800, 600, 400 metres separated by a 200 metre jog. Since I had just done a 19 mile long run and since today was quite warm and muggy, Brian suggested a pace of between 4:15 and 4:20 per kilometre -- 6:50 and 6:59 per mile.
Of course, I only heard the lower number so as went out, I was looking to do no slower than 4:15 per k. And after the first 800 m run, I decided I'd be okay to step it up to 4:10/k pace for the 1000 meter lap and subsequent laps. My paces were as follows:
I stepped it up for that last 400 m. lap doing a 3:40/k pace (5:55/mile). And the last two laps were in the pouring rain. I think I mentioned it was muggy!
All in all, it was a good workout. Lots of protein afterwards!