I was feeling a lot better today. I wanted to do a fartlek workout, but wanted to make sure that I didn't work too hard since tomorrow is long run day. I wanted it to be a progression, with a focus on endurance. I already got the speed in this week.
I warmed up 15 minutes, and then ran 11 sets of 3 minutes on/2 minutes off, starting at marathon (well, actually probably closer to half marathon pace right now) pace and increasing the pace every set until I reached 5k pace. The 2 minute recovery was at 7:30 pace. I started at 6 minute mile pace, and ended up at 5:24/mile pace, with the majority between 5:30-5:40. Only the last 3 started to feel difficult. I cooled down about 10 minutes to finish a 75 minute run. Total distance for 75 minutes was 11.57 miles. | 