Today my coach asssigned a mvo2 workout. He wanted me to go three miles at a good effort level to help prepare me to race. I went out to the highline canal and did just that. I ran three miles in 15:27 (5:09 avg. mile). I am happy with this for a number of reasons. First, this was a workout. Had it been race day, I would have had much more steam to run faster. Next, I ran on a windy gravel path with a few ups and downs in the 85 degree heat, and third, I was in bulky training shoes. Factoring all of this in, this was a pretty solid workout as well as a good confidence booster. The applied effort was definitely manageable (not ridiculously painful), which shows that I have made good fitness gain since earlier this summer. Its all about slowly "numbing" yourself out to fast pace. Feelin' good! | 