1k under 4 minutes

I am not sure what it says about how things are going if I'm excited about running one 1k repeat in 3:56. It probably means I need to put my sh*t together and do something about my running fitness (stop running intervals by feel, start using your watch!!!). But I can't help it. I am pretty stocked about that <4 min:-="" nbsp="" p="">
Actually I ran 3 of them (after an easy 5mile warm up, for 8.5miles total run). They were 4:04, then I decided that the wind was too strong so I changed the start so I ran the tailwind stretch 3 times and headwind stretch only 2 times, 4:00, 3:56. And I jogged/walked 800-1000m in between so my rest was like 7-8min.
My legs hurt already after 800 m of the 1st interval. I could still feel my right hip flexor little bit as I opened my stride, but most of the pain was just not being used to faster running and the permanent tired state my legs are in. I guess that's what 70.3 training does to you.

I don't remember the last time I ran fast intervals. I think that it was couple months ago (I tried last Friday but that didn't work out very well so I'm obviously not counting that). Let me brainstorm: I trained for BSL all last spring with long intervals at HM pace, then my training went downhill when I was working 80-90h weeks all summer and all I could master were 1h easy runs at 4am before the daily hell started, then after Vegas I had enough and spent the fall eating peanut butter out of the jar using chocolate bars as a spoon. So really I have no idea when I did something fast but it was a long time ago.

So eventough it was slow by my standards and it hurt more than I would have liked, it still felt awesome because we all know how much I love track workouts. I wish I could do only those!
Oh yeah, and it was like 70 degrees and I was in shorts and sports bra! I'm solar powered. (Unless it is 100 degrees because my 6 feet and 140 pounds body doesn't deal that well with that.)

I just got a confirmation yesterday that I can race AG ITU Olympic distance World Championship in Edmonton at the end of August, so once I'm done with my Mallorca vacation I am hopefull that I will do more of these faster efforts:-)