Notes
Great temps for a morning workout, there was a considerable amount of wind, but I just changed my planned route a bit (it's also pretty easy to find wind breaks in Des Moines). The plan was a ~30min progressive run, but I've been getting worried that because I haven't had a fast (read non-25k) race in awhile, I might need to work on getting out strong instead of easing into a faster pace.
So instead I started with a fast 3-4 minutes, something around 5k/10k pace, then I settled into tempo to start the progression part. I started on trails, but soon realized they were slightly too wet for a faster pace; no worries, I was planning on doing most of it on bike paths anyway.
The tempo was pretty simple, just needed to stay focused on the pace and try to relax despite being more tired after the initial speed burst. Tempo was 14min, next up was 10k for 7min, which started off questionable but ended up feeling great. Then 5k for 3.5min, mile for 1.5min, and finally, say, 20sec of sprinting. All in all feeling pretty good, and hoping my paces were fast.
The whole workout ended up being all flat, which wasn't exactly planned, maybe get a more hilly tempo sometime.