4/23/10 Speed Workout, 13 Miles Total

13 Miles Total
6 Miles warmup @ 42:38 (7:06 avg)
3.25 Miles cool down @ 24:51 (almost 8:00 pace)
101 Miles/7 days

Workout:
2k @ 5:20 pace (6:40)
mile @ 5:10 pace
1200 @ 5:00 pace (3:45)
800 @ 4:50 pace (2:25)
400 @ 68

Actual:
2k @ 6:29
mile @ 5:06
1200 @ 3:46
800 @ 2:26
400 @ 66

Some days you just need something to shake you out of a funk, and today was that kinda day. Was hot out when I got out to do this workout. Was in the high 70's, sunny and humid. Not ideal conditions by any stretch. What I liked most was that it seemed like forever since I'd had the chance to put this kind of effort forth at these speeds. I definitely nailed the workout...didn't exactly crush it, but nailed it. We'll see what kinda mileage I can get in over the weekend. Coach's recommendation is to NOT do a 20-miler the day after a workout like this. I'll do 12 early miles, then probably something later in the day.