huh.

i hadn't realized it, really, but looking at the old entries in this blog reveal to me that i have made some SERIOUS running progress in the last 2 years. 'speed intervals' at 8:30/mi pace? HA. and reading my 5-weeks-beforehand decision to run the cleveland marathon? i sit here in disbelief that i didn't completely die during that race. (in fact, i ran that race only 8 minutes slower than my fastest marathon. who knew i had a gift for slow & steady??).

anyway. it was an educational romp through this oft-neglected territory.

after work today i did an interval run, key run #1 in week 12/18 of the FIRST program. all of it at 0.5% incline . . .

1.5 miles warmup at 9:13/mi pace
1K @ 7:13/mi pace (400m recovery jog)
2K @ 7:30/mi pace (400m recovery jog)
1K @ 7:13/mi pace (400m recovery jog)
1K @ 7:13/mi pace (400m recovery jog).
0.5 miles cooldown at 9:13/mi pace

only a total of 6 miles -- short for an interval run but all that i felt up to at the tail end of this cold.