Notes
This was a very unstructured speed day.
The plan was to warm up and then run 6 miles at 5:45 with Matt. I haven't been on a track since November and wasn't sure how far I would make it. We warmed up and agreed to trade the lead for each mile. I took the first mile and went out a little fast (5:35 pace at 800m). We passed the first mile right at 5:46 and Matt took the lead.
At the end of the second mile I realized there was no way I could lead the next mile. Instead I decided to do 400m repeats and lead each lap I ran. I led a lap and then walked back 100m and picked back up when Matt came around. So it ended up being about 500m repeats with 100m walk to recover. My guess is that right now, 5:45 is about my 5k pace. That should improve quickly as I add in consistent speed work and keep my mileage up. Just a little rusty from taking December and January so easy.
I guess the workout was:
2 mile warmup
4 x 100m strides
1x 2.25 mile @ 5k w/ 100m rest
7x 500m @ 5k w/ 100m rest
2 mile cool down
Forgot to start my watch until at least 2 laps into the warmup.
Looking over the splits, it would have been fine to run the warmup and cool down at a little slower pace.