Speed Work. Last week I did 13 repeats, but this week I knew I could do 20...it was just a mental hurdle. I convinced Amy to join me on the TM for some speed work - we were both plugged in and hitting it with having each other to be accountable to! I committed to 20 and I was going to do it.
I didn't get my normal 2 mile warm-up on the track, but I was hoping that would give me more energy :)
5 min warm-up at 7.0 and 1% - dropped the incline and went for it.
1 min on (10.0) 1 min off (6.2) X20
repeats 18&19 I did at 10.1 then decided to shoot for 10.2 the last one. I did and and after the recovery decided it was bonus round day. 10.3 for repeat 21. This put me at 46 minutes for 6.3 miles; an AP of 7:18, I'll take it. This means I ran 21 minutes at a sub 6mm...yes, it was all broken up, but that walways makes me feel like a rock-star. I ran a 19ish min 5K baby! If they'd just stop the clock between 1 min intervals so I could recover that would be great :)
I finished off at a progressive speed to 7.0 miles in 52:00 - an overall AP of 7:25, heck I certainly will not complain.
Then I chatted with ladies on the track to finish my last cool down mile. Ahh, a great day. So, why not do a little more? :)
Arms, core, and some stability and glute/ham work. I really feel good today! I hope this doesn't mean tomorrow will suck.
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