Today I went to the track for some speed work. On tab for today was 5 x 1k @ 3:51 with about 1:45 recovery. I have been doing these at goal 5k pace to get the feel of running this pace without much recovery. After a 10 min warm up I took off for the first interval. Right from the start I didn't feel my best. Even after the first 400 it was feeling tough. This happens to me many times that my 1st interval is often the toughest. I was checking my watch to try to settle into the right pace but thought I was behind. When I came through the at 1k I was actually fast at 3:47. After the short rest the second interval felt much better. Number 3 was also good. However the forth interval I was had to push pretty hard at the end to stay on pace. The fifth was pretty much the same story and I am not sure I could have done another one at pace. Here are the splits.... 1st - 3:47.6 2nd - 3:50.6 3rd - 3:49.4 4th - 3:50.4 5th - 3:49.5 These all add up to 19:08 which is probably much faster than I can currently run a 5k. I will do this workout a couple of more times before my last 5k of the year the first week of Dec and see how I feel. I will try to keep the pace constant. After the workout today I went to the NCAA XC Championship. It was a really good race and came down to a battle between Josh McDougal and Galen Rupp. Then ran stride for stride the last 400 meters and Josh was able to out kick him at the end to win by about 1 second. The s race was not as interesting but did result in a new course record. I took some pictures and they can be seen here for anyone that is interested: http://flowersfamily.smugmug.com/gallery/3857167#223299905. 6 miles, 47:46 | 