Thursday morning speed

Woke up this morning nice and early again - (with a little help from the New Haven Sanitation dept). Imagine my surprise when I looked at weather.com (while brewing my coffee) - and it said it was 54 degrees outside! After a cup of coffee and a granola bar I was out the door. Today I decided to do a little speed work to a) help wake me up a bit and b) work off some "stuff" that I blame on work.

After a warm up - I alternated 1 minute on and 1 minute off segments for 20 minutes. The on segments were at 5k pace - and the offs were at a recovery pace. Then I ended the run with two miles at goal marathon pace. HOWEVER - if I can maintain 7:56 for a full marathon I will travel to all of your houses/apartments and hug you all.

Total distance: 6 miles
Total time: 47:35
Average pace: 7:55
Average HR: 157
Max HR: 177

Splits
8:48 / 142
7:48 / 160
7:28 / 160
7:36 / 164
8:03 / 159
7:50 / 162

http://connect.garmin.com/activity/38808498