I went to the Marcy Field track today for the second week of intervals at 5k pace. This might be the last speed interval workout I do for a while, as my next race is 32mi so I should be focusing on longer intervals at a slower pace from now on.
It was raining hard and tough to get out the door, and I ran my warmup nice and slow. By the time I'd finished my drills it felt great to run fast in the rain.
Warmup: 2.5mi at recovery pace.
Drills: High knees, butt kicks, bounds, high skips, 2 strides.
Intervals: 5x1000m at 5:20 pace with 400m recovery jog after each interval.
Cooldown: 2mi at recovery pace.
I ran my intervals in 3:25, 3:22, 3:18, 3:20, 3:18--nice to see the fastest intervals later in the workout. The last three were probably too fast, however, and my calves are sore now. Got to learn to reign it in on these workouts!
Total Miles: 9mi
Weekly So Far: 18mi