PM: 4 x 1600+400 with 400 jog recovery on 3:00 rest, 10+ miles
The morning shake-out on the Capital Crescent was probably the coldest morning I've had this season.
I met a Klim, Bain, Nate, and Melissa at the track after another busy day at work. The purpose of the workout was to run four laps at goal 10k pace, followed immediately with a lap at 5k pace without recovery (so really 2k total for each rep). It's a gear-changing workout, which is something that I wanted to refocus on now that I'm done with marathon-specific work until next summer/autumn. The workout was a nicely controlled effort with negative splits overall, despite a few laps here and there that were fast or slow. On the second rep, we ran clockwise because of Jake's nagging hip. That definitely felt weird at first, but it ultimately didn't make much of a difference.
Splits: 5:13/:74, 5:10/: 74, 5:07/:74, 5:07/:73
No comments:
Post a Comment