I picked my car up this morning, its all fixed. I was going to cycle to the garage but the logistics of taking running kit, towels, laptop, lunch got silly so I got a lift in.
I decided to do some intervals today, not done speed training for a while and it makes the run more interesting. The Prom in St Annes is a good place to do them as it has a long stretch of pretty much uninterrupted path. There are a few bends to negotiate but no road junctions to seriously break stride on.
The plan was a 20 minute/2 miles warmup followed by 6 x 1 minute intervals with 30 second recovery, making sure I manage all of them at the same pace and not dying after the first one, then jog the mile and a half back to the office.
Jog there was ok, nice speed and drizzle not too bad, it wasn't actually that cold either and I much prefer doing speedwork when its colder (though not arctic). I warmed up for 20 minutes, which was just over 2 miles. However, the weather was coming in from a more southerly direction so I got the wind and drizzle in my face for my intervals.
I did the first interval and it was over before I knew it, 30 seconds rest and I was off again. It took until the third interval for my form to settle down, I always feel a little unco-ordinated running fast if I haven't done it for a while. I concentrated on posture, looking ahead and foot turnover.
Once I reached the 6th interval I wasn't completely dead so I decided to do two more but a little harder. I found the eighth one difficult to complete which is as it should be.
As always after doing intervals and thinking about how I am running the run back to work felt really smooth and controlled. I resisted the temptation to keep the speed up and arrived back at work not completely exhausted.
I think the one minute intervals are too short really and I think short intervals are probably best kept for the track, I mainly do longer races so will do two minute intervals next time with one minute jog recoveries.
I hadn't realised how wet I was, because I was working hard and it wasn't freezing I hadn't noticed but as I walked the last little bit back to my building I chilled down quite quickly and my feet were squelching a little, yuck.
Note to self...take trainers out of bag so they can dry. I'm at home again tomorrow so an easy day is planned with probably only a bimble on the Spesh to do some shopping planned.