April 15th Friday  5 p.m.

What a difference a day of rest makes!

Today my legs were are light and springy.☺

I took advantage of my happy legs, the quality weather and the Cinders today to complete an interval workout.   It had been a while since I ran at a quick pace.   So I decided that today I would go for some 8:00 pace intervals.   I like 8 minute pace because it makes for a simple timing;  2 minutes for a quarter ,  4 minutes for a half.   My original goal was to try to get in 3 miles of work at that pace.   I took a long, 26 minute warm up of about a mile and a half with walking , jogging, stretching and 3 light pickups.

I started out doing quarters at 2:00 with a 1:00 recovery.  I did the first six at under 1:55.  Than I got a little braver and did a half at 3:48.   Followed that with two more quarters, both under 150.    Stopped  after two and a half miles .  I probably could have completed 3 miles but didn’t want to go into that dangerous PIZ and lose time because of soreness or injury.   I felt this was the best workout I’ve done since we  got home from Florida.    I am very pleased with the ease at which I ran within each of the intervals today @ 7:30 to 7:45 pace with no difficulties breathing or with my stride.  Best pace today was @ 6:15?♨

I do love the cinders.

Finished up with half mile jog.  Total time for workout 1 hour.