Last week was an unintentional recovery week. I didn't plan on running fewer, slower paced miles but it just worked out that way. It was a good thing as I think I needed a cut back week. With an easy week behind me, I thought today would be a good time to introduce some "speed" work. Of course, I started the day with a poor nutrition choice (Mt. Dew for breakfast). I could feel it during my warm up mile to the JRP. Once I hit the trail, I decided to go at a comfortably hard pace and see what the watch would say at the end of 1 mile. I pushed a little more than I probably should have and finished in 6:30. It was hard but sustainable. Ran 1/2 mile at 8:30/mile pace then started the second mile. The effort wasn't as hard but it was a lot less comfortable (if that makes sense). Gave an extra little push at the end and finished in 6:26. Wasn't sure that I wanted to do another. After another 1/2 mile at 8:30 pace, figured I would take a shot at a 3rd mile at the same pace. A little more difficult. I was pretty worn out after 1/2 mile but I was able to push though know I only had 1/2 mile to go (along with some grunting and groaning). Another little push with 0.1 to go brought me in at 6:25. The pace is still somewhat slow but I am glad I was able to mentally sustain the effort. I'm not quite ready for a sub-20 5k attempt as this took most of what I had, even with the 1/2 mile recoveries. I am getting close. Finished with 2 cool down miles. Kept the pace close to 8:00/mile because I wanted to finish the run with an average pace below 7:30/mile. | 