Today's track workout wasn't particularly spectacular -- the idea was to get used to a faster pace at sea level in preparation for the race, but I was off today. The workout was the first thing I did this morning, which I feel was the biggest drag on my pacing; I felt sluggish and stale. The wind wasn't too bad (maybe 10 mph) but didn't help.
In any case, I had planned 3x1600m starting at 4:48 and cutting down to 4:45, but a 4:54 first rep made me extremely frustrated. It didn't hurt, but I couldn't get my legs to move faster.
So I broke the next rep into 2x800 with 2:00 rest and did both in 2:23. Better.
The final rep started good with a 72 first lap, slowed a bit in the middle, and closed strong for 4:48.
I still felt strong afterwards, the workout wasn't terribly tough, but it made me nervous. I've trained myself to feel that 4:55 - 5:00 pace feels smooth and natural, but sub-4:50 pace is rough and difficult for me to maintain, even though it's the proper pace for a sea-level 5k. For Saturday's race, it will take a leap of faith to run the right pace, and I believe that if I want to be successful, I've just got to do it. Even though it will feel uncomfortable, I've got to believe that my body can handle it.
Anyway, after today's workout, I'm nervous.
| Distance||Time ||Rest |
| 1600m||4:54 ||3:00 |
| 800m ||2:23 ||2:00 |
| 800m ||2:23 ||3:00 |
| 1600m ||4:48 || |