Notes
2 × 5k tempo intervals w/ 1 mi recovery jog
15:59 (3:12, 3:11, 3:12, 3:13, 3:10)
15:55 (3:11, 3:11, 3:12, 3:10, 3:08)
Who'd'uh thunk that 5k reps would be tough! Pushed the workout back a day because of how long I felt like it was taking me to recover from the long Booneville effort on Saturday, and that was definitely a good call because I still didn't feel super great on the WU today. Perfect weather for a fall workout thought with temps in the mid 40s and minimal wind. Going in I was hoping I would be able to run 15:50- 16:00 the 1st 5k, and then go quicker the 2nd 5k. When I did 3 x 3k a couple weeks back I averaged 3:08 I think for all the 3ks, so thought it would be cool if I could run the 2nd 5k at that and be around 15:40
Ended up being kinda a grinder, from the start the pace was feeling just slightly over the line of comfortable. Every time I would feel like I was settling into a pace, I'd look down and I'd be too slow so would have to push the effort again. Kinda lost focus the 4th K of the 1st rep which resulted in the 3:13 K, got focused back again though and was able to finish the rep strong. Came in at just under 16 minutes and based on how it felt I knew just being close to 15:50 on the 2nd rep would be a great effort. Got out really well the 1st K of the 2nd rep and honestly was feeling really strong and thought I might be able to really work the pace down the last 4k. The effort felt like I was working the pace down, but the 2nd and 3rd reps were each slower than the last lol so that didn't quite work out. Was able to get the pace up again though and finish the last 2k strong to come in at 15:55
Not quite what I was looking for this morning but by no means a bad workout. It was tough and I pushed myself hard, but I think that was the point with 5k tempo interval reps. Happy to get it knocked out as I was stressing about it a bit after how poorly I felt I was recovering from the LR. Took a Maurten 100 gel before starting and then a Maurten caffeine gel during the 1 mile jog