Awesome intervals

Well, I already fudged on the training program I'm doing - day two called for a 30 minute easy run, and I just couldn't do it Monday morning. I think I'm glad I got the sleep, though. This morning, I got back into the groove and did the first of the hard speed sessions, a 4 x 2k interval session. I like to do speedwork like that on the treadmill - It forces me to keep the right pace, and it's easy to track. Had to do some conversion to figure out what to do, though:

Called for a 4 x 2K intervals, at 4:25/K pace, with 2 minute rests in between. I figured if I did 4 x 9 minute intervals (4:25 times 2) at whatever pace that was, I'd be good. The pace calculator told me that a 4:25/K pace was 7:06/mile, so that's what I did.

Five-minute warm-up, then started the first interval. The first couple minutes didn't feel great, but then I seemed to get into it. Unfortunately, I had hit Stop on my watch instead of Lap, and didn't realize it until almost all the way through that first 9-minute lap, so my Garmin only thinks I did three intervals, but whatever. Took a 2-minute walking rest, then into the second interval, and felt great. Felt so good through the rest of the workout, in fact, that I did the last interval at just under 7 minute/mile pace. Just felt like a rock star.