Tuesday's workout? 5 x 1k @ 5k race pace with 2:15 recoveries. My goal 5k is about 22:30 right now, so my goal 1k pace is 4:30.
I knew the first one was going to be a little fast by the time I hit 200m, but I didn't want to drop off too much just to make pace. I ran it in 4:09. 21 seconds fast. The second kilo was a little easier, because my legs were warm and I did that in the same time - 4:09. Those were 6:40 mile pace. I ran the third rep in 4:11 and the fourth in 4:12. I was starting to get winded in the last 400m and my arms were getting heavy.
This is where I have been giving up in all the workouts since I got a sick a few weeks ago. I have been dropping out on the last rep or set of each workout. I was tired, but I finally had enough in the tank to keep going.
After the first 400, my legs felt like I had cement in my sneakers. My time was still on pace, but it was harder to keep it up. When I wanted to just stop, I kept thinking about my form and that got me through it. I ran the last one in 4:19. That was too much of a dropoff, but all of my reps were faster than my goal pace. Even on the last one, my mile pace was 6:56.
If I could string those together, my 5k time would be exactly 21 minutes. All things considered, I should now be able to beat my last 5k time of 23:07. I am probably ready to run another 5k, but I am keeping my goal for October 9th at the Greater Maitland 5k.