Track Workout

     Last night I got together with Bell's Running Club and had a sweet workout.  We ran two 1.5min intervals, a 15min tempo run, then two more 1.5min intervals with about 2 minutes of rest in between each run.  I fell just short of 400m on each of the short intervals, but I was able to maintain the same pace, if not faster, on the last interval as I was on the first. As for the tempo run, my goal was to try and clear two miles.  Right away I knew I was ahead of the pace I needed to accomplish my goal but I couldn't slow down.  I ran the first mile in 7:15 and knew I probably couldn't keep it up much longer.  I tried to slow my pace, but overcompensated.  I tried to pick it back up, but my legs had enjoyed the slower pace and refused to cooperate with my brain and desire.  I ended up finishing the tempo run 150m short of two miles.  I'm still really impressed with myself.  I have been with the club for less than two months now and I have already made huge gains in my 5k time. 
     I know what everyone is thinking; the Ironman finishes with a marathon not a 5k, who cares how fast you run 3 miles. Well, I still have one more sprint tri to compete in before I start to focus on the long run.  Compete is the key word.   I actually feel I can go out and win my age group in this one. At minimum, I want to place in my age group.
     I am going to relax the next few days, I have an intense "fun" training planned for Saturday and it would be nice to be 100%.