4/29/10 AM Speed Workout, 12 Miles

12 Miles Total
1:15:38
6:18 avg
Workout: 6-mile tempo run, goal pace, 5:25-5:30
Splits
5:24, 5:20, 5:20 - 16:04
5:23, 5:21, 5:18 - 16:02
3-mile warmup @ 22:21
3-mile cooldown @ 21:11

76 miles this week
108 miles in last 7 days

First off, if this was "official", I'd have set a 6-mile PR, and if it was a 10k, adding 65 or 70 seconds would give me a 10k PR by 35 seconds. This coming when my legs had 104 miles on them coming in, over the last 7 days. All in all, feeling really good about how this workout went.

I had to trick myself into that 2nd loop. As I neared the end of the 3rd mile, I was kinda hurtin', and told myself I knew I could make it through 4, and to just get as far into the 5th mile as I could...at least half way. When I crossed the 1/2 mile point in mile 5, and knew I had just 1.5 to go, moving decent, I just told myself there was no stopping now, even if I came apart in the last mile of the workout. Hitting the last mile fastest with what I've been doing up to now makes me a very, very happy man. Great workout. This may take me a couple of days to recover from, though. :-)

No run this evening, and DEFINITELY recovery paced runs tomorrow, then long on Saturday.