Believe to Achieve

Speedwork on the TM at Gold's gym in AF.    Got there and started around 10am.  Ran 2 mile warmup nice and easy.  Plan followed (3 x 2 miles at 5 to 10 k race pace).  I don't know 5k race pace and Onion Days 10k was 6:56 pace with the on/offs method.  So in my mind I felt I could probably run 6:30 pace at my best for a 5k.  Started slower than pace cause I am mental that way.  After warmup ran another 1/4 mile cause I had stopped the TM and I don't like to just start a mill to top speed from zero.  Ran that at 7:30 pace and went right into the 3 x 2 miles.  Set one: 6:35, 6:34 (last 1/4 mile of second mile upped pace by 0.1 mph so 6:31 here so the mile averaged a whopping 1 second faster, yay!!).  400 meter jog (8:48 pace) Did the same thing with next two sets only started where I left of in pace.  Set two: 6:31, 6:30.   400 meter jog (8:48 pace).  Set three:  6:27, 6:26.    Then another 400 meter jog.  Then 3 x 200 meters with 200 meter rest:  5:56 (too easy), 5:52 (still too easy), so finished with 5:42.  Felt strong.   Did high knees like I was a sprinter. AP for 8 miles = 6:53 of sw with the recovery jogs.  The warmup was 8:40 ish pace.  Ran 1.65 miles cool down to to get in 15 minutes for the cooldown. Kept it nice and easy. Felt great. 8:48 pace there.  Off to Zupas to hang with a good friend and chat about life.  Salad and soup post run was excellent!!   Five hours later:  I am still an old lady.  Ha ha.  Need a nap!!  SIDE NOTE:  When I started my workout with a 1/4 mile rest then right into the 3 x 2 with 400 meter jogs ...I got to 6.2 miles in 41:59....so OBVIOUSLY I can run a 10 k faster than I did with the on/offs I did at Payson Onion days.  So that is good news to me.  Not necessarily my fellow bloggers.  I am trying to find hope wherever I can :D.