Nice run today. Felt pretty good. I guess the nice thing about races on gravel/dirt roads is that although they slow your pace a little, they're also gentler on the legs and make for speedy recovery.
Did a moderate fartlek workout today. Basically run first 2 minutes of every mile starting at mile 2 at a decent pace, but not full speed. "Comfortably uncomfortable" is how I've heard it described. Somewhere around 10K pace or a little quicker.
My average pace for the 8 2-min bursts were 6:24, 6:22, 6:20, 6:21, 6:21, 6:14, 6:23, 6:14. I didn't really focus on pace but rather on just trying to run relaxed, good form, etc. and let the pace end up wherever it does.
Overall AP/HR: 7:40/160
Coach H: "In the adaptive running system, the sharpening period denotes a short period at the end of the training cycle when runners emphasize challenging race-pace workouts." | 