Feb. 25

AM: 5 miles easy

PM: 3 x 2k @ 10k pace, 1k @ 5k pace w/ 400 jog recovery (3:00) 12 miles

Easy shake-out run in Rock Creek Park in the morning.

For the track workout, I could definitely feel the accumulated fatigue in my legs. We had a small group at B-CC this evening, with Nate and Patrick joining me for the workout while Jake and Melissa did their own thing.

Given that I was pretty tired going into it, I'm pleased with the results. I hit the paces right on. I ran totally evenly on the 2k's, even splitting through halfway on all of them, though the 1k's were a little more jumbled. I'd generally run my first lap too fast, my second lap too slow, and then would finally hit pace on the last 200. The last 1k required some focus, but I was still able to accelerate a good deal in the last 400.

This workout has become a staple for me and is a good measuring stick for my fitness. This may be the fastest I've ever done it, on average. In the middle of a stretch of 100-mile weeks, I'm not exactly as fresh as a daisy, so this makes me more hopeful and excited for spring racing. Saturday will be a tune-up toward that.

Splits: 6:20, 3:04, 6:20, 3:02, 6:16, 3:00