A bit under 2 miles warm up then 2x 6 minute tempo, 3x400 First set in nimbus: 5:47 pace tempo, 51 high average on 300s Second set in endorphin speed: 5:25 pace tempo, 49 average for 300s Tempos felt nice, 300s felt rough. Shoes made a big difference on the 300s but still felt closer to 800m pace than mile... which it probably is. I'm considering running a mile race this winter if they'll let me run in my endorphin pros. My days of spiking up are over, but I think I run 4:30 something in my super shoes, maybe I'll try for a sub 4:10 1500 in the spring if I can. I'd also like to run a track 5k this spring. I think I'll spend the next 3-4 months doing 1 marathon workout and 1 mile-5k workout per week and then from April to July just do workouts focusing 10k-marathon pace like the BYU marathoning group seems to do. |