After a day off and mostly low intensity runs this week, I felt it was time for some intervals. I started with a longer than normal 1 mile warmup in 8:30, then a slightly faster than last time set of 8x200m intervals:
1x10.0 mph (6 min mile pace)
1x11.0 (5:29)
1x11.5 (5:13)
5x12.0 (5:00)
Yeah, the last few hurt. I checked my HR at T+30 secs and it was 170bpm. A minute later, it was down to 150, and at t+5 was 130. I guess that qualifies as high intensity, for me, anyway.
I'm a little worried about some pain that cropped up early in the set at the top of my left thigh. It seems to be associated with the pain in my left lower back, as both appeared about the same time, and often recur together. It hurts more when I run faster, but I can't tell yet whether I need to rest it more or run through it.
Tomorrow, I plan to do a longer, easier run, probably five miles in 40 or so. Still planning on a timed mile over the weekend.
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