For the 4th time, I repeated one of my favorite workouts. It is a hard-paced threshold/interval workout consisting of 5 total miles, 2.5 hard and 2.5 not as hard. This is the first time running it since October 2nd and my improvement was drastic.
The plan: 1 Mile Warmup... .25 Hard... .25 Recovery... .50 Hard... .50 Recovery... 1 Mile Hard… .50 Recovery... .50 Hard... .25 Recovery... .25 Hard
Here's the results:
Oct 2 Diff
.25 Easy: 110sec (7:20 pace) 117 sec (7:48 pace) -7 sec
.50 Hard: 3:11 (6:22 pace) 3:18 (6:36 pace) -7 sec
.50 Easy: 3:46 (7:32 pace) 4:08 (8:16 pace) -22 sec
1.0 Hard: 6:15 6:43 pace -28 sec
.50 Easy: 3:55 (7:50 pace) 4:04 (8:08 pace) -9 sec
.50 Hard: 3:05 (6:10 pace) 3:21 (6:42 pace) -16 sec
.25 Easy: 109 sec (7:16 pace) 124 sec (8:16 pace) -15 sec
.25 Hard: 94 sec (6:16 pace) 83 sec (5:32 pace) +11 sec
Overall:
5.0 miles in 33:55 5.01 miles in 36:03 -128 sec
6:47 Average Pace 7:11 Average Pace -24 sec
2.50 miles easy at 7:21 pace 2.51 miles easy at 7:49 pace -28 sec
2.50 miles hard at 6:13 pace 2.50 miles hard at 6:30 pace -17 sec
In summary, 24 seconds faster per mile than last time I ran this workout. Overall, it felt pretty good. I was pushing it on the hard but never felt I was overreaching. I had some stomach issues hit during the last 1/2 mile that kept me from pushing the last 1/4. Glad that the workout ends at my house. Stomach issues have suddenly been common the last few weeks but I also had a chilidog for dinner last night, so diet may be a contributing factor.
As I said, 4th time doing this workout:
7/17/2019 7:32 avg pace
7/31/2019 7:14 avg pace
10/2/2019 7:11 avg pace
3/19/2019 6:47 avg pace
Always good to see improvement. 7th time going sub-7 on a run and 3rd time on a training run (non-race). Hope to see quite a few more of those this year as I continue to improve.
Today's workout also included a 2 mile warmup on the treadmill at 8:16 pace so 7 miles total.
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