45:00 Run

It's been kind of an up-and-down day - started ok, but hit a slump early afternoon and didn't even have the energy/focus to decide what I wanted for dinner, much less plan some sort of workout. Luckily, I found something fun to do which elevated my spirits and my energy level, which carried over to the gym! I haven't pounded out an interval workout for awhile - probably the result of too many excuses, but it seems like I'm either exhausted or sore most of the time. With the GUR coming up in two weeks which will require at least one crazy sprint somewhere, I figured now was as good of a time as any to get back into it. Hopefully I can fit in two or three more workouts with actual running involved before then, just to get my legs back under me!

Pre

Energy Level [1-5]: 3

Sore Areas: None

Yesterday: Long work hours, a lot of sitting...

Environment: Indoors, beginning of the hottest week of the year (thus far)

Workout
Equipment: treadmill
Work Time: 45:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.5	3.0	~ .31
3:01 - 9:00	9.5 [1:00] 6.5 [1:00] x3	3.0 [2:00] 2.5 [2:00] 2.0 [2:00]	1.0 [@ 8:03] ~ 1.10
9:01 - 10:00	4.0	3.0	~ 1.17
10:01 - 11:00	6.5	3.0	~ 1.27
11:01 - 15:00	9.5 [1:00] 6.5 [1:00] x2	3.0 [0:30] 2.5 [2:00] 2.0 [1:30]	~ 1.81
15:01 - 16:00	4.0	3.0	~ 1.87
16:01 - 17:00	6.5	3.0	~ 1.98
17:01 - 21:00	9.2 [1:00] 6.5 [1:00] x2	3.0 [0:30] 2.5 [2:00] 2.0 [1:30]	2.0 [@ 17:06] ~ 2.51
21:01 - 22:00	4.0	3.0	~ 2.57
22:01 - 23:00	6.5	3.0	~ 2.68
13:01 - 27:00	9.0 [1:00] 6.5 [1:00] x2	3.0 [0:30] 2.5 [2:00] 2.0 [1:30]	3.20
27:01 - 28:00	3.5	2.0	~ 3.26
28:01 - 30:00	3.5 side shuffle R [1:00] side shuffle L [1:00]	2.0	3.40
30:01 - 33:00	4.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~ 3.60
33:01 - 36:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~ 3.82
36:01 - 37:00	5.0 backwards [1:00]	2.0	~ 3.90
37:01 - 38:00	5.0	2.0	~ 3.99
38:01 - 43:00	10.0 [:20] rest [:10] x8	2.0	~ 4.825
43:01 - 45:00	4.0	2.0	4.95
Total: 45:00	7.11 [running avg.] 6.6 [total avg.]	2.25 [avg]	4.95

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: 2
Sore Areas: Calves

Comments
Well, that was hard. But I was kind of expecting it - I can't bike for 3 weeks straight and expect that to translate directly into being a running phenom. I was happy with my overall pace, even if I had to scale back the sprinting pace after the first few intervals. Won't lie - for the last 2 1/2 sets of intervals, I also hopped onto the rails for the last :05 of the sprint and the first :05 of the run, just so I could hit the numbers without falling on my face (and catch my breath...). That would have been ugly...