Notes
What can I say? I knew I was going to have a good workout after the first 10 steps. I had watched the video Adron posted 2-3 times and was really amped up to go and have a fantastic workout. I talked to Joe for a bit, as he came down to the track while I was doing my hurdles and flexibility stuff. I really took my time with that stuff. I felt more confident and think that it's paying off with better flexibility and strength, especially in my hip-flexors.
Started the first 3k too fast, 1:13 through 400 and 2:31 through 800 but settled in and bled off 4 of the extra seconds although I still paid for it. The second 3k was much more under control; I was on pace to run about the same time as the first but ended with a strong final lap. I felt so good and alive and full of joy. I've written "full of joy" a couple times this week and I couldn't be happier about it.
Also, the workout portion (including recovery) totals 8k in 29:14.5, which is a hell of a practice time for 8k, if you ask me, especially considering the changes in pace.