10-K specific intervals on the treadmill at one percent. I was nervous how I would feel after one week off. New flats for the speedy parts, which unfortunately led to blisters on the bottom of both feet. Workout was 4 x 2K at race pace + 1K all out. Race pace was 9.7 mph or 6:15/mile. All out 1000m started at 10mph and finished at 10.2. Legs and lungs were very solid. I think I've got a good shot at going under 39 minutes if the blisters don't set me back. One more shorter quality workout on Tuesday and race is a week from Sunday. |