Today’s plan called for 9 miles worth of speedwork to round out a 48 mile week.  It was a repeat of a workout I did quite well a few weeks ago, although all the intervals are now at the new fast paces that are still a bit of a struggle for me.  As planned, the workout was 4×1000m in 3:51, 6×200m in 0:42, followed by a 2 mile “acceleration run”.

I felt pretty good on my warmup mile comfortably completing it in 8:09 and went right into my 1000 m intervals:

1000 m in 3:49

1000 m in 3:53

1000 m in 4:02

400 m in 1:45 –>at least I completed 3 this time (though I only hit the time on the first one).

I walked for about 600 m, then upped to a jog before hitting the 200 m intervals:

200 m in 0:34

200 m in 0:41

200 m in 0:40

200 m in 0:41

200 m in 0:40

200 m in 0:39

I wasn’t quite able to hold onto a jog in between the 200 m intervals, so I walked to catch my breath, then jogged the rest of the way.  I gave up on the acceleration run at the end and just finished off with 3 easy miles to round out the 9 mile run.  It was pretty hot and windy and I was pretty dehydrated.  Not the greatest workout, but I got through it.  Only one more speed workout left before the end of my 5K “season”!  I’m really looking forward to just piling on some easy miles for a while.