Notes
I didn't know if I would be able to do this workout because of the Achilles. During the 4 mile warmup, it did feel better than the past 2 days, but still some pain. The plan was 6 x 1 minute intervals with 1 minute rest. The recover for 3 minutes and do 1 mile hard, with another 3 minute rest and then 4 x 30 second strides with 30 second rest..
I actually miscounted and did 7 x 1 minute!
I started and the pain was not too bad so I decided to take it one interval at a time. By the 3rd 1 minute By the 3rd 1 minute, the pain stopped and I decided to go for it and everything went great.
I did back off slightly on the 1 minutes, but for the mile and 30 seconds, I forgot about the Achilles and ran normally.
This workout was a great boost emotionally. For 2 days I struggled to run and today the miracle happened.Hopefully the Achilles will be 100% again.
I was very happy with the mile time as it was hot and I could have run a bit faster. I woukd love to be able to do this workout and get the mile under 6:00 pace while running relaxed.
Splits:
1 minute: 6:17, 6:22, 6:20, 6:01, 6:23, 6:00, 5:59
Mile: 6:07
30 seconds: 5:39, 5:46, 5:48, 5:46