Track Thursday: a bike and a run

My day started with a treat: riding bikes to work with Mom!

Inspired by our bicycling friend Bill, Mom decided to try the two-wheel commute. For Christmas, Dad hooked her up with all the necessary gear.

I peddled to her house and then we rode together to THS, stashing our stuff in CE2.
Before I knew it, it was time to bundle up for Track Thursday. (Time sure flies when you have lots to do at work!)

I was short on time because Eryn, Mom and I had to drive to Portland to buy a Garmin GPS watch off Craigslist for her half-marathon training. Got her a slightly used Forerunner 405CX, which retails for $270, for just $100 - score!!
I set out right after work to run 800s, and while I hoped to complete five sets (up from the four I've been doing), I had time for four. I cut my recovery short and kept the speed up, so I definitely feel worked.

Here's how it looked:

warmup - 400m

400m: 7:56 pace
400m: 7:54

200m recovery

400m: 7:55
400m: 7:50

200m recovery

400m: 7:55
400m: 7:56

200m recovery

400m: 7:59
walked 200 feet
400m: 7:35

cool down

In all, 2.89 miles in 28:39 - a 9:55 average, including warmup, recoveries and cool down.
But each interval was under a 7:59-minute mile - I'm very happy about that :)

Now I'm wearing my CEP compression sleeves, a Christmas gift from my honey. Hoping my calves will recover quick, because they are tired after a week of hard workouts!

Rest day tomorrow and then a long run Saturday with Eryn and her new Garmin!

:)