Today was my makeup run from yesterday. The rain and dark are not my friends during the training season....
I did a 5 mile speed run (since I didn't do the track workout this morning). Here's what the workout looked like:
1/2 mile warmup
1st mile: 1/4 all out, 3/4 easy
2nd mile: 1/2 all out, 1/2 easy
3rd mile: 3/4 hard, 1/4 easy
4th mile: race pace
1/2 mile cooldown
Unfortunately, I messed up the distances while running so I didn't get the 1/2 mile cooldown at the end. Regardless, I was able to keep a pace under 9:00 for all of the pushes and my last mile was 8:51! Now I have a great benchmark to try and beat every time I do this workout (which I plan on doing a lot because I loved it!)
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