Notes
Felt pretty good this morning. I still have that knot in my calf, but I've been massaging it a little. I also recalculated my training paces given my recent race performance: http://www.attackpoint.org/trainingpaces.jsp?dist=8.5&units=miles&time=1%3A03%3A06 8.5 miles at 1:03:06 gives me a Vdot of 44.99. So today I attempted to run my intervals between a 6:50 and 7:00 pace. Man was that more difficult, but it feels right.
Intervals 1 and 3 were into the wind and slightly uphill. Maintaining that pace was very hard. I was definitely breathing hard. I should have hit 5:07 for each 1200m interval, but I was a little slower on most of them. Guess I have to define my interval pace better -- 10 seconds per mile is a decent gap when only doing 1200m.
No clue what my run tomorrow is, but I'm looking forward to it.
Training Plan Entry
VO2
10 mi
Add 4 x 1200m @ 5k pace, jog 50 to 90% of interval time between.