AM: Warm up 2.42 miles with strides ... 8 x 600 (5k pace); like this workout; running a 5K pace at command for 600m teaches you an important lesson: it ingrains your own 5K pace into your brain and muscles leading to memory of: 1 breathing 2 muscle use 3 pace 4 cadence 5 ligament use 6 knee motion; it enables you to run a 5K pace if needed in a long run even you have run for a long distance already; so basically i try to view the speedwork i do as a long run consisting of longer slow-run segments with bursts of 5K speed segments; this way the speedworkout is more like an endurance workout rather than a speedworkout; then I exptrapolate this workout to the whole week (the whole month, ...); always keeping in mind that every workout is connected to the workout before (and before ...) and after (and after ... ). My most focus is on the the easy pace runs, followed by tempo runs and races.
Cool down Weather was perfect 22C; cloudy (felt cold)
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