AM: 6 miles solo, East Lake. PM: "Track" was on the treadmill today. Workout I chose was one I had been thinking about doing for a while now as a 5k specific training session. Workout was: 2.25 mile warmup, 400, (2 minute rest), mile, (4 minute rest), 4x1000, 400, then a 2 mile cooldown. Quarter mile recovery jog between each of the last 5 items. The goal was to stay fast and not decrease speed on any item. 400- 1:30 Mile- 4:59 1st 1000- 3:05 (4:58 pace) 2nd 1000- 3:05 (4:58 pace) 3rd 1000- 3:05 (4:58 pace) 4th 1000- 3:03 (4:55 pace) 400- 1:12 (4:50 pace) Treadmill makes hitting splits a breeze and also made sure I didn't do any sprinting at the end. It felt really nice to NOT do a workout in the blazing heat or rain. I don't think this workout means anything at the moment for upcoming races, but it's a good sign for the winter season. | 