12 x 1/2 Mile Repeats

Speed work, 12 x 1/2 mile repeats. One word - ouch. I don't recall the last time I felt like throwing up after running, but it's been quite a while. Was in the upper 50s out, so was able to wear shorts and short sleeves, but was a bit cool with the wind, otherwise I would have sweated more than I did. Got out the door about 6pm, so when I was done, the sun was setting, but got it in. Warmed up with a mile at 9:41, then stretched for 2 minutes, then ran a loose 2 minutes at 9:17 pace, then did 12 repeats of half mile and 2 minute walking recovery. The repeats were at 7:56 pace, 7:51, 7:53, 7:51, 7:52, 7:46, 7:52, 7:48, 7:39, 7:47, 7:52 and 7:50. The last repeat included the overpass hill and I was pushing it to keep the pace, but hung in there. Then I had a cool down mile at 9:44. Overall a good run, glad to get it over with, was tough. Average heart rate overall was 157, with the average in the repeats in the mid to upper 160s.