Notes
Another forced workout, but this 1 had more of a purpose: getting the spikes back on.
2 x (400m, 30sec rest, 800m, 60sec rest, 400m); 3min between reps; all at mile pace but I planned on easing into it 3k pace.
The warmup was alright and there was little enough wind. I started early to avoid anyone else using the track/field, so it was cold enough to keep pants on the whole time.
I started off too fast with a 71, that was dumb. And then I slowed down to a 2:28 which I suppose would have been a fine 3k pace, however I did not feel good doing it. The next 400 was 74ish I think.
Picking up the pace for the 2nd set seemed like a tall task, and it was. First 400 was a reasonable 73, then I thought I was doing alright for the 800 but still finished with just a 2:29. Picked it up slightly for the final 400, 72. Then I threw in 1 fast stride just to feel fast.
Not an enjoyable or encouraging workout but I accomplished my goal of getting in spikes, 2 miles worth at least. I'll have 4 days recovery til race day so if I did feel tired today, I think I'll be ready to go by then.