Notes
Goal was four miles on the track under 5:20. I wasn't expecting a whole lot and my goal this week is to get in the volume without stressing about workout times.
I felt pretty flat in the beginning but ended up running 20:59 with splits of 5:17, 5:17, 5:14, 5:11. I then jogged two laps easily and did 4x400m with 400m jog with a goal of sub 65. Times were: 66.3, 65.7, 64.6 and 63.3.
While the main run was only a few seconds faster than my super goal marathon pace, I felt a little drained during it and my legs felt like they were just clicking off the pace off muscle memory. I took that as a good sign because it didn't feel too hard on my aerobic system while my legs were just holding me back a little bit. I'd be mad if I ran this on fresh legs, but I'll take today's session on dead legs. I feel like I can knock off 5-10s per mile with another few weeks of consistent training.
I was surprised the 400s were so slow. It felt like I was sprinting the first two, despite the slow times. They weren't too hard anaerobically, which is a good sign, I just had no turnover. The last one some but I recovered pretty quickly.