This was the workout I've been waiting for for about two months. In the weeks leading up to Austin, I did some pretty decent workouts, but I never really felt that special "it" that you get when you know you are primed and ready. All of my threshold workouts were a real struggle. Today was different - I ran hard, but always felt I could go harder. Even when I pushed the pace up to 5:18 or faster.
9.6 miles in 60 minutes - treadmill fartlek
6 x 10 minute increments (2 minutes at 7 mph, 2 at 9 mph, 2 at 10 mph, 4 at 10.5 mph)
Kept the speed the same (7, 9, 10) for the first six minutes on all of them, but gradually upped the pace on the last four minutes each time so I was at 10.9 mph on #5 and averaged 11.3 mph for the last four minutes of the run. Felt great!
11.25 total with warm-up and cool-down, |