AM: 22 min WU 5min(5k pace), 2min jog, 5 min(5K pace), 2 min jog, 1 min on/1 min off x 6 at 3K pace. 25 min CD
I did a little workout today to get back into handling 5K pace. At this point in the fall it is much more appropriate than another drag-out long run. I'm not training for anything more than 10K and after last week's cruddy 5K experience, I need more effort in that direction. I felt great today. It feels good to do an old school little workout based on my interval watch. That's how I used to do all of my workouts before joining my team. It offers a little more flexibility to go it alone by perceived effort than to aim for a certain time with other runners. I think I will keep this little extra workout or little tempo day with a relaxed longer run the next day, rather than a long and harder long run, at least during the fundamental phase. Base training would be different of course.
PM: 4 easy
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