I have intervals on my training plan.  Honestly, I love intervals at some level. But not 800s.  Last week, my training plan called for those annoying little half mile intervals with a 400 recovery.  When I got up that morning, I had zero desire to run those intervals, and it showed when I did them.  I ran the three of the first four at a 3:18 pace, which is pretty cool, considering I was around 4:00 when I first started.  By the end of the fourth interval last week I really wanted to stop running them, head home, and get ready for work.  I finished them, but they were all over the map.

Fast forward to tonight.  I had 6 miles on the schedule, and they were supposed to be 1mile repeats with 800 recoveries.  But I didn't really want to do those miles, I really wanted another crack at those 800s.  Redemption, the theme I kept telling myself as I was running the 800s tonight.  I run using my phone, so all I know is when to start a new interval, not really how fast I am going.  These are the times I after I checked the coaching part of the app on the website.

• 1 - 3:16 - This felt really good.
• 2 - 3:06 - I felt good in the moment, but looking back this was a bit harder than the others.
• 3 - 3:12 - Another good interval.  It was a bit hard but I kept telling myself I was half way there.
• 4 - 3:19 - I know I am slowing down a bit, but don't know how much.
• 5 - 3:20 - Felt good but I know that I am almost out of steam.
• 6- 3:29 - I thought I was moving faster, but knew that this would be the slowest in the end.

When I looked at the rest of the info, I noticed that the recoveries were almost right on with the intervals as far as times went.  After the workout was finished, I felt really good, that feeling you get when you have had an excellent workout, knowing that you put in your best effort.  Redemption was mine; I conquered the intervals that had kicked my butt the week before.

I killed the 16 this weekend to closeout July.  These long runs have been really nice since my friends ahve been helping split the miles up. 

Have fun out there!