Morning R pace workout

 Yesterday I took the day off as I am doing in the last few months, resting Monday and Friday.

Today I was up at :6:00 a.m. and was out  at 06:45 a.m. I warmed up 25 mins at an easy pace, but faster than my usual warm up pace as I wanted to be ready for the 800m. After the 25 mins, I did 6 x 15 secs strdies with 45 seconds walking. I warmed up alone, and then joined my brother for the workout. The workout would be exactly the same as 2 weeks ago, 1 x 800m, 800m jog rest, then  6 x  400m y with 400m jog rest in between. All the hard part at R pace, or roughly mile pace. However, the 800s we wanted to do it sub 3 mins. I have to admit that we are not on that shape just yet, or at lest in the first repetition, because we always run our fastest in the last one.  Long story short, workouts was slower than 2 weeks ago, but I felt better and stronger. However, the legs were very tired after those 800m. Splits were 3:06 ( first 400s 1:31,  second 400s 1:35), 1:37, 1:38, 1:37, 1:34 ,1:33, 1:24. In the last one I wanted to run sub 90 secs. I did not know that I had 1:24 in me today, because I was going through the motions on every repeat, because my legs felt tired. My brother really surprised me today, I just beated him in the 800m by 1 sec, but he beated me in all the 400m, yea, including the last one where he ran 1:22. Very happy for him. I feel that I never truly warmed up, weather was around 8 celsius today and I wore short sleeves, in fact I have always worn short sleeves and shorts for running in the last 6 weeks or so. No excuses, keep working hard to run that 800m sub 3 mins at the same effort. 15:30 cool down to home.

Around 12.8k total