Training Again

So I took a couple weeks off. Not off really. Just not tracking it. I did another four mile run and my average pace was 8:10. It was very windy and it left me upset. So I did some speed work today. Just 400 meter intervals at close to 100% and then walk 400 meters. I did five of those. I could feel a PR coming on during my last one, but here are my times:

1:28 (max 5:05)
1:22 (max 4:39)
1:24 (max 4:36)
1:24 (max 4:49)
1:21 (max 4:59)

The max of course is my fastest pace during each interval. So anyway, I felt like I was getting a PR and then no (my PR for a 400 is like 1:12). But I actually didn't get as fast during this last one. In fact it was my second slowest best. Still it was my best run. I ran slow at first because I was trying to get my iPod in my pocket awkwardly. So maybe starting off slow (but really controlled fast, like fast by taking big steps and swinging arms harder and kicking off harder and using leverage of feet and all that) maybe that's how to get consistently faster 400 speeds; maybe, just maybe I have been winding myself, going anaerobic right off the bat and tacking on a few seconds by getting a big jolt at the front of my intervals.

We got a dog. It cannot run with me. It has a small, flat face. It is called a pug. I am off to write grants and cook bbq chicken.