Hamstring Treatment - Week 19 - Speed Work (7 miles)

Because we ran Around the Bay 30K just a couple of days prior, John had us do a different (but no less effective) speed work session tonight. He wanted 20 minutes at an easy pace, 15 minutes at a medium pace (turning back home after 10 minutes), 10 minutes at a fast pace, and then 15 minutes at an easy pace to cool down. Because we'd just run Around the Bay, my GPS was still set to kilometeres, so here are my K splits:

Easy:
4:28
5:23
5:17
5:17
Medium:
4:53
4:56
4:59
Fast:
4:41
4:47
4:35 (135 m.)
Easy:
5:36
5:54
6:23 (653 m.)

I wasn't looking at my GPS for paces -- I was just going by how I felt, only using the GPS to track my progress later and to tell the time at which I should switch gears. So it was interesting that my "medium" pace was actually my marathon pace.

It was a really good workout. Jenny and Tori each took part as well and did the full hour-long workout. So we went back to the Honest Lawyer and quaffed a few ales (okay, I did) to celebrate the good workout!