I made it to the track last night. I ended up starting quite late in the evening. The issue the past few days has been heat and humidity. I had a couple hours of running, but when I first tried to head out around 5:30 it was still 78 degrees and about 50% humidity. Now I know all you Easterners and Southerners are crying me a storm, but here in California this is the equivalent of a 90-90 day in DC. We do get some heat here (after all, Los Angeles is really a desert), but we aren't used to the humidity. At all. We think anything over 30% humidity is pretty stifling. So what do we do about it? We complain! And yes - you all can play the world's smallest violin for us.
I ended up starting my run about 7:45. Things had cooled nicely, and there was a nice sea breeze blowing. I was out slogging around the track until 9:15 - long after dark. I broke out the headlamp around 8:30 so I could see in front of me (while the local High School track is open to the public, it is not lighted).
Stats on the run - 3.25 mile warm up, 5 X 800 intervals at 10K pace with 400 rest, 1 mile warm down for a total of 8 miles. Unlike the last time I did an interval workout (back on July 14th) I had no problems with the warm up. But, the consistency of my intervals though left a little to be desired:
Interval 1: 4:20 (8:40 pace)
Interval 2: 4:17 (8:34 pace)
Interval 3: 4:13 (8:26 pace)
Interval 4: 4:18 (8:36 pace)
Interval 5: 4:18 (8:36 pace)
Also, unlike the last time I ran intervals, I was able to get my heart rate into VO2Max range, spending a total of 15 minutes up over 90% of max. I followed up with a slow warm down mile. The only problem was getting my heart to slow down. It would have been ideal to attain a 75% of max rate, but things kind of settled in between 82% and 85% of max. And it seemed like regardless how slow I went, the heart rate wouldn't drop any further. So I wrapped the session up and came dragging into the house about 9:30 last night - starting an all out search and destroy mission for my dinner! Bottom line was even though this workout required more effort than my last interval session (maybe taking a week off has something to do with that?), it was still a quality workout. Paces and heart rate targets were met.
On tap for tonight - an easy 12 miles around the back bay. The weather is supposed to start cooling today - in fact by tomorrow we aren't supposed to break 70. Ah. To live in Southern California (yes - I'm rubbing it in).