Notes
After a somewhat disappointed 5k this past Saturday, but i still won my age group with a slower time than i had anticipated, i decided on Saturday that i was going to focus on some longer distance speedwork such as 1200's or mile repeats, and tonight i decided to go back to an old faithful workout that did wonders for me several years ago when i was in better shape. For me, my toughest workout bar none is 4 x 1 mile repeats w/a short recovery like a quarter to half mile recovery at 5k or near 5k race pace. So i finished work early again today which was great because it allowed me to start my workout earlier. I did a short WU of 2 miles(7:47 and 7:35) then did 4 x 1 mile repeats(splits w/the recovery duration(.50):6:57/4:59, 6:59/5:19, 7:00/5:36, and 7:06 for the last repeat. I was really tempted to call it a day after the 3rd one, but i had told myself that regardless of the pace i was determining to do the 4th repeat, even if it was 5 or 6 seconds slower than the rest. The last one was slow but the effort was just as hard as the other repeats. 2 mile CD(16:21). Overall very pleased with the workout. Hopefully i can make this a regular workout and start seeing these splits come down into the upper 6:40's or the lower 6:50's.