I kicked some good ass this morning!!! Hell yeah!

It fascinates me how a human body can just keep getting better, faster, stronger, quicker, and more efficient.

On the docket today was the Warhurst.  5 of them.   

I went back and looked at my logs, and noticed that I've only ever done 4 Warhursts. I totally thought I'd done 6 before, but i can't find any trace of that, so I guess it was in my dreams. 

So what's a Warhurst?   A 1 mile loop with a nice hill on it at Tempo Pace, then hop on the track for 1200 meters(3 laps) at 10k pace.   repeat 5 times.   Doesn't sound too bad, but it's not easy at all.  It comes out to 9 miles of running at either 6.2 mile pace or 13 mile pace.  A tough workout.

In the past, it looks like we ran 4 sets at Tempo pace then 5k pace, and the fastest I ever ran was 6:54 for the Mile, then my 3 laps at 5k pace ended up right around 4:45mins. (6:15/mile pace {5k}) That was on Oct 23, 2007, (16 months ago)

Here's how much faster and fitter I've gotten:

Goal: 6:30 mile - 4:40min for the 3 laps (=> 6:10/mile pace{10k}).

Set 1: 6:32 mile - 4:42

Set 2: 6:31 mile - 4:42

Set 3: 6:33 mile - 4:39

Set 4: 6:33 mile - 4:42

Set 5: 6:32 mile - 4:36

My legs felt a little heavy for 1/3 or the 4th mile, but kept at it, and the leg tiredness subsided. 

So overall, I ran one extra set, AND ran 20 seconds per mile faster than 16 months ago, and the track pace was my 10k pace, and not my 5k pace!   Woohoo!!   

After the run, Kristen asked if I wanted to go soak in the springs, and I jumped on the opportunity.  It felt great to soak, but my legs got seriously frozen walking back to the car.  Nothing like nice warm air blowing on then on the drive home then hopping into a warm shower. 

Now I just hope to get recovered enough to meet Mer at 11pm for 3 hours of a hilly night trail run. (she needs a night run for her training, and wants to do it when we're tired instead of at 7:30pm.  ok, then!)  It'll hurt, but then i'll get a good 36 hours of rest before Thursdays run, so i should be fine.