Running intervals 1:00:00 7.88 mi (7:37 / mi) (sick)
Week 11 of training means week 1 of "Strength" work: 6 miles of intervals at 10 seconds under marathon pace. I chose 3 x 2 miles to kick this off. MP minus 10 seconds seemed a little wimpy, since a 3:20 marathon is just about 7:38/mile, so I was shooting for about 7:20.
Just cold and breezy enough to avoid the outdoors for the debut strength effort, so this was in gerbil mode again.
4:18 - 1/2 mi w/up
14:35 - 2 mile first lap at 8.0+8.1, then 8.2 the rest
4:19 - 1/2 recovery (220 at 6.6. then 7.0)
14:33 - 2 mile at 8.2
4:18 - recovery
14:44 - 2 mile, eased back to 8.1 since the first two were a little fast
3:13 - w/dn until the treadmill shut me down at the 1 hour mark
The workout did seem to take its toll, after all. I was never uncomfortable (just bored), but the relief when I was done was at least in part because it wore me out more than I expected. It also unleashed some coughing bouts, and perhaps those facts are related.