Solid workout with Nan and the RRB group this morning. Started with 2.5 minutes steady uphill and 2.5 steady back down. Then we did 4 X 2.5 min steady rolly terrain. - 90 sec rest. Then 2 min hard up hill and 2 min hard back down. Then 4 X 90 Seconds hard - 60 sec rest The paces varied based on going up and down hill. But I averaged exactly 5:30/mile for the 4.6 miles of speed intervals. So I feel pretty good about where I am fitness-wise. My current goal is to do a sub 17 minute 5K on April 30th. The pace I need to hit is 5:28/mile to do a 16:59. So I've got my work cut out for me. But I'm pretty confident that I can get there with 6 weeks of focused workouts based on where I am currently. I think if I can do 5 to 6 one mile repeats in 5:20 pace or below on the track, then I should be able to hit my goal. Last time I did 4 x mile my splits were 5:33, 5:36, 5:26, 5:36 - but that was a couple months ago now. I think I can get those down to the 5:20 mark within another 4 weeks or so. | 