Notes
A little hot and really muggy. Original plan was 3x5k but after a lap or two, I knew my legs were too shot to do that. I decided then to go with the session I was planning on last week: 5k@sub 5:20, 3:00 jog, 4k@sub 5:15, 3:00 jog, 3k@sub 5:10. My times ended up being 16:33 (5:20, 5:18, 5:17, 38), 13:03 (5:14, 5:14, 2:35), 9:33 (5:07, 4:26). This workout was pretty tough and more-so than I would have liked.
I felt like crap on the first few laps of the 5k but gradually loosened up. The 4k wasn't too bad but I got a little tired the last 600m or so. On the 3k, I felt pretty good for the first couple of laps and then hurt progressively more on each lap and the last 400m was really tough.
After doing some math, I realize I should almost be able to do this workout as a continuous run, so I have some work to do. I realize I'm getting pretty tired from the training and the rest of this week will be pretty tough. I'll back off somewhat next week, so hopefully my body will compensate from all of the hard work and be able to run a good 8k next weekend.
I also realize I need to work on my efficiency a little more, so I'll probably do some 200s or 400s on Friday.
Tough session but I'm glad I got it over with. I got pretty dizzy towards the end of my cool-down and my eyes had trouble focusing for a while after the run was over. Overall, I averaged 5:15 a mile, which is only a couple of seconds faster than my super goal marathon pace. I have a little bit over three months, so I don't have much time to waste.