Running out of February week of 2-23 to 3-1

[eclectic]

I did it! I got my interval run done! I did the one I should have done and couldn't get through 2 weeks ago.

I am still on the TM, it was -10F here this morning (w/o the the windchill) and there is no sign of the streets and sidewalks thawing anytime soon. I am scheduled to do an 8 mi run in 2.5 weeks- I will still do that on the TM but would like to get some of the shorter ones outside so I can start getting used to the harder surface.

I am swimmng a biathlon relay tomorrow- they had to change the route for the run to an out and back because it was the only clear area they could find.

I wore my new shoes, I didn't think my others had that many miles on them but perhaps they do. I took some aleve and stretched really well after and so far the calves are no worse for wear

I warmed up 1.5 miles by starting to walk at 4.0 then kept bumping it up .1

At .5mi I went to 4.8 for a mile

I started the intervals at 5.4 (11:03) and held them for .5 miles,

Dropped to 4.8 for .25 then back up

did 3 sets.

I then did CD at 4.8. It said to do them at a slow jog.

total 5 miles w/ 2 miles of intervals

I felt good when I was done and my HR didn't go through the ceiling. I can definately tell I am improving - 5 miles didn't seem that bad - it just takes me awhile. W/ the warm up and cool down walking I averaged about a 12.5 min mile - so definately getting better. Maybe someday I will make it to a 10 min mile - there is now hope!