Notes
Treadmill hills
1 mile jog @ ~10:45
3xHill@8:00 0.25M repeats w/ 0.25 M rests at ~10:45
0.5 mile cooldown @ ~9:10
Quads were sore going in. Not the greatest workout, and it required more effort than it should have due to exhaustion, but it didn't kill me either. Didn't feel any more tired coming out of it.
The fact that my HR never exceeded 169 despite perceived exertion (most likely from exhaustion) tells me that my 5K race pace is probably closer to 7:55 or 7:50 than I think it is. I'm just going to have to work up my pain tolerance.
I still need to figure out a pace for Saturday or Sunday's tempo run and this helped a little bit - I think that aiming for around 8:25 or even 8:20 is ideal, and it's possible that I may have to go faster to get my HR high enough. But a gradual acceleration should be revealing.
The slow warm-up 1 mile was very, very dull. I don't know how I'm going to do long runs at this pace.
Tomorrow we rest!