Notes
This was a great workout!! I went to the track and did it there to make the impact better on my foot. It definitely made it easier without the hills, but I think the faster pace helped make up for it. I felt good and I'm really pleased I stayed strong throughout the workout-definitely one of the hardest of the season. I used Steve's watch so I did not always have a sense of how fast I was going. I was happy to see I ran pretty evenly. I used a separate program to look at the splits. The workout was:
2 mile warm-up (16:35ish)
25 min tempo (5:45-5:47)
5 min easy
20 min tempo (5:45-5:49)
4 min easy
15 min tempo (5:47-5:48)
3 min easy
10 min tempo (5:52)
2 min easy
5 min tempo (on 5:50ish pace)
2 miles ish easy cooldown