I did a interval run on Tuesday - 3 x 1600m.
I am happy with this. My training plan says to go faster, but I think that is too fast. I don't know where I got those numbers from - I think I need to re-evaluate my times. These 1600m are meant to be at race pace, so I was going for anywhere between 8:20-8:45 minute/miles. I tried to stay comfortable, but hard. The last 1600m was a little tougher though, but I really wanted to push myself.
I did read somewhere if you can't run a certain (maybe under 8 minute mile) pace you should do 1200m repeats instead of the 1600m ones. I forgot about that, and set my watch. I think it worked well, and I may implement more 1200m repeats at a later stage so I can attempt to run closer to a 8:10min/mile for all repeats.
Then my hill run. I had a 50 minute tempo run on the cards, but I opted to run up a big hill again, instead of the tempo. Hal says I am allowed to do this. I ran on a flat path for a mile, then started up hill. My main goal was to try and keep going for at least 15 or so minutes, so I would be half way through my run. Really, I just wanted to go further than my last run.
My elevation gain was 447 feet, as opposed to two weeks ago, where my gain was 365 - almost 100ft more. That was in half a mile of running, as I added on an extra mile to the total distance. You can see in my splits above where I started running down hill! I am happy with my splits - Especially the 7:06. I am trying to push myself downhill too - working on my leg turnover and letting gravity help me.
To compare with my hill run (same road, same warm up) from two weeks ago. I am extremely happy that I ran one mile more and my average pace is down 8 seconds per mile! That is a win! I was honestly expecting it to be a bit slower. My goal is to go a bit further every time.
Then last night the husband and I went into the big smoke of Honolulu to catch a college baseball game. What an amazing stadium for a college! You can even see views of Diamond Head from the stadium.