LT intervals are typically two to five repetitions of five minutes to two miles at lactate threshold pace with two or three minutes between repetitions.
I had 2 x 3200 (2 miles) and wanted to run them slightly faster than tempo pace. I settled on a goal of 4:40/KM (7:30/mi).
Mother Nature treated me to a nice sunny (though cold) day with glorious clear, dry roads. THANK YOU.
Off we go (after a warm-up)...
3200m (2 miles) - 14:50
average pace: 4:38/KM (7:27/mi)
500m (~3:00) recovery jog
3200m (2 miles) - 14:48
average pace: 4:37.5/KM (7:26/mi)
Yep, I pretty much nailed that sucker. 2 mile intervals are no joke! I felt a little tired starting off (as usual), but quickly found the groove and cruised through the intervals like a gazelle (okay, maybe that was just in my head).
By the time I got back to the office, it looked like someone had swirled my head in the toilet and no amount if primping or preening would improve my appearance. Ah well, at least I felt great!
AND since Tuesdays are my two-a-days to hit that medium-long distance, I had another run on deck after work. You didn't think I was done yet, did you?
I was able to hook up with some buddies and as always, it was great to have the company. It had cooled off considerably and we were all freezing our bits off as we dodged treacherous patches of ice in the dark.
23K (14+ miles) on a Tuesday... not too shabby. I still miss those summer mornings when I would run these distances in one shot before work. It just doesn't feel as hardcore when divided over two runs - almost, but not quite.