Believe to Achieve

SPEED WORK, HIP HIP HOORAY.  Not sure who is winning the battle-- my body or my mind?  I wake up feeling sick, the way I always do before a workout I know I am going to push myself in.  Brain controlling body, or body controlling brain?  So...got the kids off to their last 1 1/2 hours of school and took off on my warm up run of 2.81 miles at 8:48 pace, a long route to Kim's house to use her treadmill for some serious speedwork....since before the marathon.  I only did three official speed works before Ogden, one being the five mile blog race so I need to get it in gear to get some PRs this year starting with the Nestle Art City Days 5K next Saturday.  This is what I did ... (all premeditated from yesterday and with talking to Melanie, who is up to two 10Ks of treadmill speed work at 6:30 and 6:22 pace, which  lesser workouts gave her a 3:07 at Ogden!!!!!!).  Kim's house is relatively perfume-free and I could open the windows in her basement to give me the outside feel.    Okay here is what I did Sorry for the long introduction:   first gradual increase of pace on treadmill to avoid injury and "frog in hot water" panic attack for 5 minutes then the work began of  6.5 minutes at 6:31 pace increasing to 6:27 second quarter of first mile and 6:22 for last 30 seconds;  two minute recovery run at 8:49 pace; then starting at 6:27 pace increasing to 6:22 the second quarter of second mile and 6:18 to 6:15 last 30 seconds;  two minute recovery at 8:49 pace; then last mile starting at 6:22 pace last quarter of third mile at 6:18 and last 30 seconds at 6:15 pace then 2 1/2 minutes recovery run at 8:49 and 2.35 mile run home....AHhhhhhhh the feeling of accomplishment!!!.  Kept incline at 1%.  Felt really good actually especially the first 3 to 4 minutes of the first mile. The sweat poured down on me during the second mile.  Hoping that means my max VO2 capacity is increasing.   Felt very focused staring at Kim's electrical outlet...got to get her to post an inspirational poster in front of her treadmill.   Kim will try this workout on Monday as she is now inspired!!    Work the next two nights...got to slow down at some point...wish my life was family and running....but must pay the bills too I guess.