Thursday, November 7, 2013

Fast K's

2.5 mile w/u + strides
Target: 5x1k @3:25 (5:30 pace) w/2:30 rest; 5x1 min. faster
Actual: 3:25, 3:25, 3:25, 3:22, 3:23; 5x1 min. @5:07-5:17 pace
1 mile c/d
Total: 9 miles

Yesterday morning I did a light fartlek of 5x(30, 45, 60) to limber up the legs and prepare to run fast today. It must've worked, because I hit the necessary splits just fine despite the cold temps and early hour. Hopefully this workout will benefit me in a few weeks when I try to avenge my second place finish from the 2011 Cincinnati turkey trot!