Tuesday's track workout hit me like a load of bricks. The volume was relatively low but the intensity was high. I'm kind of surprised at the effect to be honest. I've got some aches and pains that I haven't felt since about a year ago when I first really started training. Not sure if it was the effect of the one workout or a cumulative effect from a couple weeks of hard workouts.
Wednesday I took it easy and ran 7.14 miles at 8:24 pace (1:00:05 total duration).
Today, I felt a bit more recovered and did 7.01 miles at an average of 7:53 pace. I ran the first 4 miles at ~8:14 pace. Then picked it up for a 7:44, 7:40. 6:55 finish. The last mile include 5X surges at a stride effort. Maybe about 50 meters a piece? I was going to do strides but settled on doing these surges instead.
Legs are still pretty tired though and I'm far from tapered. I plan to do about 4 miles tomorrow at true recovery effort so hopefully with Wednesday and Thursday being easy days and Friday being recovery, I'll be in position to at least put forth a respectable effort on Saturday for my 5K time trial.
Target is to break 19 minutes (again). I'd think this should be pretty easy to do, but you never know.
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