I've been hitting the workouts hard this week. My mileage has been relatively low...but I haven't done a long run since Christmas (I plan to do 16 on Monday) and I've been making sure to recover properly from my workouts.
Monday was long intervals @ Towers...3 x 2k and 2 x 1k around the loop (so full loops and half loops) and it went very well. I was a bit worried about keeping pace for intervals this long since I've been doing so much shorter stuff but I felt great. I like working out on grass so much better than road or track. Didn't time anything.
Wednesday I ran 8 in just under 50 minutes with 5 @ 28.41 in the middle. I was please with the splits on this run but there was a lot of stopping for various reasons (stoplights, etc. going toward Silver Spring on the CCT). I'll take a 5.32 in the middle of an 8 miler at this point though, so no complaints.
Friday I headed over to Georgetown Prep after work and did 4 x 200, 4 x 300, 8 x 250, 2 x 150, 4 x 200 with short rest. I felt great, felt smooth and strong at a reasonable pace on most and went 60%+ with an extended leg lift on 250s # 3 and 6. Finished feeling very fit. Didn't time anything here, either.
Once I start to nail the long run consistently, I'll be well on my way.
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