Today's interval run was an excellent mentally and physically challenging workout. Ruth woke up at 4AM and went for her run shortly after while I slept in -- I figured that at least one of us needed to be rested...

So I dropped her off at work to help her with truck/supplies logistics and then went to Greenlake to get in my pyramid workout. (200, 400, 800, 1200, 1600, 1200, 800, 400, 200) with 400 recovery inbetween.

I ran the long side to the track for a nice warm up and was able get up to the 1600 before the phys ed class descended.... Even though I AM a 7 minute miler, I did reset my expectations so I would not start to feel too badly if I did not run the mile in 7 minutes -- and I did not. During my 1600, this guy appeared on the inside track and was ambling towards me -- he jumped out of the way but felt he had to yell at me to let me know I was going the wrong way. Now, he used the track as a SHORTCUT, and was not even running it but he did seem to feel entitled to write his own rules for the half minute he was on it. Ugh! Not that it added 7 seconds but I just wanted to take a moment to rant about him.

Then the class descended during my second 1200 and while I held my line on the inside of the track, it was a royal pain in the ass because they had no clue about etiquette - I had to yell track at one point to get one clueless strolling boy to move. After that, I decided to get my last 800 and 400 (crap, I just realized I forgot the last 200) on the inside loop of Greenlake.

Interval Run @ 01:16:31
165a, 194m

WU @ 18:48
161a, 185m

200 Sprint @ :55
188a, 193m, 192e
200 Recovery @ 01:09
174a, 192m, 145e

400 Sprint @ 01:42
180a, 189m, 189e
400 Recovery @ 02:57
144a, 189m, 178e

800 Sprint @ 03:26
187a, 194m, 188e
400 Recovery @ 03:09
149a, 188m, 178e

1200 Sprint @ 05:22
188a, 190m, 188e
400 Recovery @ 03:47
136a, 188m, 140e

1600 Sprint @ 07:07
187a, 194m, 190e
400 Recovery @ 03:26
148a, 191m, 178e

1200 Sprint @ 05:21
186a, 193m, 189e
Recovery @ 02:43 (jogged to Greenlake Track)
147a, 189m, 137e

.5+ Mile Sprint @ 04:45 (I missed the 2nd mile marker)
177a, 187m, 181e
Recovery @ 02:00
142a, 181m, 133e

.25 Mile Sprint @ 01:58
177a, 190m, 181e

Cool Down @ 07:49
151a, 181m, 138e

Took the time to S T R E T C H at Greenlake and then planked for 5 x 1:00 intervals when I got home.