PM - Well, this workout went better than expected. I went to the indoor track tonight for a 4xmile workout, expecting to hit maybe 5:05-5:10 pace. After I warmed up, I got to work and ran the first one in 5:07. It felt very easy. I messed up the pace on a couple of middle laps, but 3 of the 5 laps were at 5:00 pace, so I went for that on the second one. #2 was a little bit tougher, but I hit the line in 5:00, running fairly even splits and feeling relaxed the whole way. #3 I could start to feel the legs gunking up (that's the technical term for it) but was able to hit 5:00 again. It was harder than #2 and I thought I'd stop there, but I took a little bit of extra rest before #4 and gave it a go. #4 was difficult after lap 1, but still, I felt fairly relaxed through 3 laps of it. I fell off pace on lap 4 (53 seconds, or just under 80 second quarter pace) but gave it a little kick over the final lap and finished in 5:00. Overall, a difficult run, 5:00 is probably a little bit faster than my 5k pace. But this was much better than I expected. I feel a little more comfortable about the 8:50 3k I told Eyestone I am going to run in December. 1 - 5:07 (4:00 rest) 2 - 5:00 (4:00 rest) 3 - 5:00 (5:00 rest) 4 - 5:00 To put this in perspective, I ran a 4x1600m workout a little before my 5k pr in 4:52, 4:57, 4:50, 4:50 (I think, I'm too lazy to actually look it up) with consistent 4:00 rests. In mile terms it would look more like 4:54, 4:59, 4:52, 4:52.... obviously I'm not there now, but I'm closer than I expected. Later PM - Added the usual 4, very easy. The legs are pretty sore, I'm getting a little heat in the Achilles, I'll slap some ice on it tonight. | 