I cannot tell you the last outdoor workout that I had that made me feel satisfied at the end. It has been a long time and this winter was demoralizing. The cold weather, the ice, the snow, etc. It all took its toll on not only my running, but a lot of people's.
Today, I was determined to get outside after running in the frigid temps on Sunday and understanding the amount of time I have left to train for my serious events at the end of May and June. I still have plenty of time to get in some great workouts and I wanted to start that today. Here is this afternoon's workout:
First a 1.5 mile warm up jog, then I did these intervals with about a 2-2:30 walk in between.
400 meters in 1:30 (that's 6:00/mile pace)
800 meters in 3:20 (6:40/mile pace)
1 mile in 6:50
800 meters in 3:25 (6:50/mile pace)
400 meters 1:36 (6:24/mile pace
I then finished up the workout with a nice, slow, 1.5 mile cool down. In total, the workout lasted just under an hour and was just over 6 miles, if you include the rests.
I am happy with this workout today. In a few weeks, I will look for more in this session though. At least, I will add another mile in the middle, if not a couple 1200 meter runs as well. Hard paces, limiting the rest a little more, and stretching out the workout will increase my aerobic threshold significantly.
For now, I'm tired and hungry :)