Notes
I had a truly outstanding workout today, which really got me excited about where I am right now and what I might be able to do in my planned races this spring. After a two-mile warmup, I did the "Mona fartlek" workout: 2x90 sec, 4x60sec, 4x30 sec, 4x15 sec ON, with equal recovery after every piece. ONs hard (~5k), OFFs at about marathon. I'd tried this workout once before, but I really pushed it today on the hard pieces, and did my best to keep the recoveries moving better than I have before. The result - besides being surprisingly difficult considering the length of the pieces! - was that in 20:54 I covered 4.05 miles... That's averaging 5:10s, which I believe is a 4-mile PR for me!
I then took a 5 min recovery, and launched into a 3.75 mile tempo, which I did in 20:13 - averaging 5:24s, after the Mona!
I definitely pushed myself today, but even the tail end of the tempo felt surpringly good considering how fast I was running. Looking forward to one more hard week - probably with a tempo and a Mona again, as I did this week - and then a slight taper into Paris!