Pretty awesome workout today. The goal of it was to develop a kick for late in races..a pretty important concept for obvious reasons. The plan was to run 6 miles to warmup easy, then to turn around and drop some 6:00 ish miles for 3, then give it all I had left for the next 2 miles. then cool down. Hit the first 6 miles really easy paced, uphill-ish 43:29, 7:15 pace on the way out, then turned around and started the progression part of the run, this was downhill for the most part, but thats ok, I felt like the paces i hit were pretty honest. splits on the 5 mile progression (8k): 1- 6:04.2 2- 5:59.0 (surprised at how easy this pace felt) 3- 5:54.8 (17:58)
4- 5:45.7 (felt like 5:20 effort at this point) 5- 5:38.8, may have stopped the watch a touch early.
total-- 29:22 for 8k, 5:52 pace Closed the last 2 miles in 11:24, which is 5:42 pace. That felt pretty difficult though considering I had already run 9 miles, 3 at HMP, before even starting the faster 2. So the times werent super fast on those (yet) but the effort was good and I am happy with putting down that kind of 8k during a longer run after a high mileage week. Plus, I want to start doing more of these kinds of workouts to build that kick so that at the end of shorter races, I have that extra gear to pull out the win., 3 miles afterwards to cooldown for 14 total on the day. Legs are pretty beat up, but I want to get a good mileage week next week before May-June racing season peaks in Iowa. Probably do a lot of easier mileage earlier in the week to absorb the training.
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