6:45 am - Stayed at the indoor track this morning to do some tempo work. I was squeezed on time this morning, so I couldn't get the full 4 miles in, but here's how it went:
2 miles - 11:04 (even 5:32 splits)
1:00 rest
1 mile - 5:26
It felt good and relaxed, and I really wanted to get that fourth mile in, but it just wasn't in the cards today. So 3 miles in 16:30 with a 1:00 rest between miles 2 and 3..... Looking back at previous seasons, I've never done a workout like that and had it feel that good.
11 am - 4 recovery miles (7:00 - 7:10 pace) with 6x100m strides at the end. The track was occupied, so I did them on the sidewalk outside. I'm estimating an average of 14.5 seconds apiece. | 