Warmed up 2.6 4x400 with 80 seconds rest: 71, 70, 70, 69. It was cold and my legs are not used to moving that fast. 5x 4 on 3 off. But I had to leave before the last one so I did the first 3 at 5:25 pace and then I did a mile for the 4th in 5:16. Felt good on the tempos, felt like I could easily do 12x 4 on 3 off. I think 5:25 is about 10k pace for me rn, I'd like to think it's half marathon pace- it does feel pretty good, but I think I've got some work to do before I'm quite there. If I can do a flat half at 5:25 pace I think I'll be in good shape to compete for top 3 at Des news if I'm up at 60-70 mpw and get my fueling figured out. |