VO2 max - 10 miles w/ 6 x 1,000 m @ 5K race pace; jog 50 to90% interval time between 11:00 am, 44° F, 48% humidity, wind 3 E.
I had a hard time getting to sleep and did not sleep well last night. I'm not sure why. Maybe it was apprehension about today's workout. In any case, I got up at about 4:45 and checked the weather and the temperature was just below freezing. We got just a little bit of snow last night that stuck to the grass but not to the streets and sidewalks, but I figured that the streets and sidewalks might have been wet when the temperature dropped and so it might be slick. But mostly I didn't want to have to go out in sub-freezing temperatures in late April. But I didn't go back to bed, as much as I would have liked to. I set up my computer and worked. I had to take short breaks to drive a couple of kids to school, but I actually got a good 5 hours of work done before I went on my run. Today I ran either really slowly, or really fast (for me), but nowhere in between. I was still kind of fatigued from hard workouts last Friday and Saturday. I was really worried about having to run at 5K pace today. So I decided that would run a 4-mile route to the track and then see how I felt. I never got going very fast during those 4 miles, but I felt good enough that I decided to give the track workout a try. I didn't worry too much about pace, but just ran hard on the intervals. I took one lap recovery between the intervals and I went really slowly during the recovery. It was more of a bouncy walk than anything. I went as slowly as I could go without actually walking. My theoretical 5K race pace is 7:11. I didn't quite hit it, but I feel fine about the paces I did hit, considering how tired I was. Here are the stats. Don't laugh. Splits for the warm-up miles: 10:41, 10:44, 10:09, 9:44, 0.12 @ 10:24 (there's a steep uphill getting up to the track)
Pace on the 1000 meter intervals: 7:19, 7:14, 7:25, 7:22, 7:22, 7:12
Cooldown: 0.79 miles @ 10:41 pace (this included the hill sprint hill that leads from the green belt where the track is to my street). My goal right now is just to hold on and make it through all the workouts this week and then I have an easier week next week. It's not really a recovery week, but it's lower mileage.
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