Notes
Not sure what the exact overall time was on this run because my treadmill booted me off at the hour mark and I forgot to stop my watch a couple times. The workout was 4x6 minute at T with a minute recovery and then 4x3 minute at 5k pace with 3 minute recovery. I did four miles worth of warm-up and cooldown and the rest of the time was intervals with active recovery. Overall, I felt really good and I am happy with the workout. On the thresholds, I was averaging between 6:00 and 6:07 pace. That felt like a solid effort and only towards the end of the last threshold repeat did I start putting out a little more effort. On the 5k repeats I was trying to push myself. It is so hard to actually find a pace that feels realistic for a 5k setting, especially when you are 8-9 miles into your workout. I had the treadmill at 5:30 pace and I felt like I was putting out a fair realistic effort. It was tough, especially since this is the first time I've done this workout this year, but I was not dying or anything. After the third repeat I had to spring off the treadmill and run to the bathroom, but I got back before the rest was over. I was pretty upset because on the second interval was right when I hit an hour so I was two minutes into the effort and the treadmill shut off. That was annoying. All in all, it was a good workout to end a pretty dense week of mileage for me.
I ran on the treadmill because it was snowing pretty hard outside and I knew it would be impossible to find the appropriate paces especially after last week's debacle on the steady state.