Notes
I went to Greeley this evening to mix things up a bit and run somewhere new for today's workout, so I headed out to do a Sarles and then did a field mile when I got back to make it 10 mi for the day. I did a fartlek rather than yet another steady state, doing 12 min at 10K pace, 2 min rest, 8 min at 8K, 90 sec rest, 5 min at 5K, 60 sec rest, and 3 min at 3K. It was the first time I ran any faster than tempo in quite a while (back before the Chap 10K?) and I felt really good for the whole workout. During the 28 min of quality plus 4:30 of recovery I did almost 5.5 miles, which means that the quality portions should have been about 5 mi therefore averaging about 5:35/mi. Since I got progressively faster with each piece I would assume that I ran somewhere about 6:00 pace (maybe just under?) for the first piece, and then only little over 5:00 for the last piece. Unlike every race I ran last spring, I finally had the experience of working hard and hurting but actually having that odd sensation of still feeling good rather than feeling like you're dying the whole time, which I haven't had since XC last year or even earlier. All in all this was a really solid workout with good times that felt great.