Repeats - I'm not a fan!

Well I missed my ultimate game last night. On my way to the game, I got a call for support from a guy in Australia. After going home and dealing with that, I decided that I since I wasn't playing ultimate, that I should at least try to get some running in.

The short training program that I'm following in preparation for the 10K run on Canada Day called for:

Speedwork
Dist: 5mi, inc Warm; 3x800 @3:08 w/ 400 jogs; Cool

No problem right? Well not exactly. I did a short mile and a bit warm up and then jumped right into the repeats. Turns out 800 metres in 3:08 is challenging, at least for me. I did my first 800 metres in 3:24, instead of 3:08, and then jogged the next 400 metres. I didn't feel like I was fully rested at the end of the 400 metre jog but I turned around and started my next 800 metres anyways. I got it done in 3:15 this time. For my last 800 metres...I was really feeling the pain, having a hard time breathing, etc and I was sure I was going to be over 4 minutes and maybe even 5. Turns out I got it done in 3:22. After that I turned around and did my cool down run of just over a mile.

When I got home I measured out the entire run and it came in at 4.8 miles (or 7.7 kms) which is just shy of the 5 miles I was supposed to do but I was ok with that - I felt I still got a good workout. I've heard that these repeats will really help your speed so I think I'll keep them up but wow...did I ever find them difficult.

Am I going to be able to make Grant's goal of 42:28 for the 10K? I'm not so sure but I'll give it my all. I'm sick of that guy always beating me on distance runs! ;)