2 mile warmup and then 3 x 2 miles @10k pace. My goal was not to run this all out but to hit around 13:45 for each set. I did the same loop three times and started each first mile on a gradual incline. I am always trying to figure out negative split pacing and this seemed like a good idea (6:56, 6:41), (6:55, 6:38), (6:46, 6:37). I did a full mile rest inbetween each set which is probably way too much but it kept things consistant. I must not have slowed down too much for the rest periods because my overall pace for the run was 7:26.
Considering I did not feel like running at all this morning this turned out to be a pretty good workout.
PM: my 4:30 meeting got cancelled today so I took it as a sign I should probably go running. 4.5 miles easy. hot! Legs were toast, 8:15 pace. Felt much slower than that. |