Notes
2.0 miles @ 8.7 mph
.25 @ 7.2 mph
.25 @ 8.7 mph
.25 @ 7.2 mph
.25 @ 9.2 mph
After changing my workout midstream - I wanted to do a hard 2.0 miles to see where I am physically and to help me get ready for a good 5K. I felt great the 1st mile and was starting to have to push towards the end of the 2nd mile. I know that I could have maintained the pace for the full 5K, but this was not a race pace 5K and I didn't want to dip into the well. So once I started to labor, I shut-it-down. Then did a couple more fast quarters and finished the 5K in under 22:00. I know it was flat and treadmill 5K, but it was a nice confidence builder, since it does show I have a little speed left in these old legs. It was a nice tough section for this workout.
Training Plan Entry
Speedwork T-mill
7 mi
SP: 1.0 mile warm-up 7.2 mph, 20-24 x 200m w/200m jogs 4@8.6, 4@9.1, 4@9.6, 4@9.8, 4@10.1, if able 4@10.6, 1.0 mile cool-down @ 7.2mph