Today was the second consecutive Tuesday linking up with the Dutch runners at the Sittard-Geleen track for intervals. The running group is coached by an older guy (Will - about mid-40s) who has a marathon PR of 2:25, so I'd say he knows how to coach. After a couple miles of warming up we do some stretching followed by drills, some of which I'd never done. Will yells out in Dutch the workout for the day. Just as I give him the lost-man's look he begins to explain the workout to me in English. The Dutch people speak fairly good English, so it's easy to carry on a conversation. Will tells me the workout: 1200, 1000, 1200, 1000, 1200 - each followed by 200m recoveries. Immediately, I try to calculate what I should be running the 1200 and 1K intervals in. With the legs feeling a bit heavy from the 20-miler on Sunday and 12 miles yesterday I thought I'd shoot for 3:50 for 1200 and 3:10 for 1K. I end up running the workout in 3:44, 3:02, 3:43, 3:02, & 3:46. It was a good workout, but the legs were certainly done.
Today's run: Noon - 4.2M (30:44 - 7:19 pace); PM - 7M with 1200 & 1K intervals (1200s = 3:44, 3:43, 3:46; 1K - 3:02, 3:02); 11.2M total
Yesterday's run: Noon - 6M (42:50 - 7:08 pace); PM - 6.1M (43:20 - 7:07 pace) easy run; 12.1M total