Notes
Got back to my interval work after a week off for recovery from the BT50K. Not only do I feel like I am back, I was about as consistent as I could be with this workout.
I ran to the track and got warm for 2.5 miles before doing 6X1000 (at I-pace) with 400 recovery (at 3') in between reps.
My times for the individual 1000s were as follows:
1) 4'02"
2) 4'03"
3) 4'02"
4) 4'00"
5) 4'01"
6) 3'51" (I ran the first 600m consistent and then picked up the pace over the last 400m - but I did not hammer it).
This has felt like my best interval work to date. While I think I could have gone faster, I felt in control and like I had command over this workout. This was also good for my confidence. The past two runs I felt like I was getting back to my chicago training plan.
I cooled down with about 2.5 miles as I looped the track a few times before heading back to my parents house.