Temps this morning were night and day from yesterday at 48 degrees, breezy, overcast and drizzly. Today was the last real workout until the 5K this weekend. Training plan called for 4 800 meter intervals at 6:20/mile pace or 3:10 each with a quarter mile recovery between each one. The last couple of days I have felt a bit fatigued and beat up on my runs so I really didn't know what to expect from these intervals today. After a 1 mile warm-up I got into the intervals and here are the splits: 3:05, 3:07, 3:06, 3:01. I really wanted to try and push the last one and it went well, into the wind and all. My recoveries were at about a 9:00/mile pace and my warm-up and cool-down miles were right around 8:40/mile pace.
Time: 38:41 7:44/mile |