Notes
Weather: 56 degrees with 10mph winds from the South. Last night the forecast showed rain, but it actually held up. It was the first time wearing just running shorts and a t-shirt this early in the morning.
Workout: 3 miles warm-up, 3 miles at 5:25-5:30, 3:00 rest with 400m jog, 2 miles at 5:10-5:15, same jog rest, 1 mile at 5:00, 2 miles cool down.
Ran 16:10 (5:22, 5:25, 5:23) for the 3 miles....well, 4800m to be exact. It felt good and comfortably hard. There was a decent headwind on the homestretch, but it wasn't too bad. I used every bit of the recovery before I got going on the 2nd interval.
The 2-mile (10:24) was tough. I ran lap splits of mostly 78-79 seconds. Mile splits were even at 5:12.
The last mile (4:56) hurt. I ran lap splits of 71, 74, 75, 76. I really wanted to dip under 5:00, and when I came through 1200 in 3:50 I knew I would do it. I had a little wobbly legs on the last lap. When I finished I laid on the track for about a good 1-2 minutes.
Very happy with the workout and how fast I ran.