Start time: 07/31/05, 8:00am
Location: W&OD Trail
Distance: 6 miles
Average pace: 9:30min/mile
Well, it was time for another round of speed work… I’d missed the four mile session two weeks ago but I had hustled when running up and down the hills of San Diego to get to my group run that Saturday, so I figured that was good enough.
After hearing how great the track at Wakefield High School was for the four-miler, I was all excited to be there for today’s speed work. The guy showed up to unlock the gates at 8am… and told us that there was an event starting at 9am and they would be setting up at 8:30am, even though we’d already booked the track and was told there was nothing else going on.
*sigh*
So, it was back over to the W&OD Trail. Yeesh. Oh well, it was nice to at least run a warm-up on the springy surface of the track; I can see why people were a fan of running along it! Speed work itself went really well, though. We only had half-mile markers so it was a little harder to judge how well one was moving, but by the end I felt like I was hitting it, despite the way we were running meaning that odd-numbered miles were slightly uphill and even-numbered were slightly downhill. I was aiming for 9:30min/miles (or 4:45 for each half) and I ended up with:
| mile # | first half | second half | total |
| 1 | 4:53 | 4:36 | 9:30 |
| 2 | 4:25 | 4:34 | 9:00 |
| 3 | 4:42 | 4:41 | 9:24 |
| 4 | 4:29 | 4:40 | 9:09 |
| 5 | 4:43 | 4:48 | 9:31 |
| 6 | 4:30 | 4:51 | 9:22 |
So, not bad! I think I’m starting to get the hang of this thing.
Oh yeah, grand total of miles for July was 65.5, which was lower than the last two months… of course, I also went on vacation for a week, followed by missing one or two maintenance runs due to the heat. So, very understandable.