Steve - 9.25

Here is the workout:

1200(4:50-1:35, 1:38, 1:37) 400r
800(3:18-1:40, 1:38) 400r
400(1:37) 400r

1200(4:53-1:40, 1:37, 1:36) 400r
800(3:13-1:35, 1:38) 400r
400(1:31) 400r

1600(6:36-1:38, 1:39, 1:40, 1:39)

4 miles of speedwork, 1.5 of recovery, plus 3.75 warmup/cooldown in 39:29

I wanted to run everything right around 20 min 5k pace(6:26 per mile, 1:36:30 per 400) so I could really know exactly how that pace felt for my upcoming 5K on Monday. I was pretty close to it for the most part. Despite doing what is a pretty high amount of speedwork for me(4 miles), it was actually a pretty comfortable workout. This is probably my best workout so far, at least based on how I felt afterwards. I felt like I could have banged out some more quality intervals, which is a good sign. I watched all the guys who probably run slower 5ks than me run their intervals at 6 min/mile pace or faster, knowing that running at my pace with an easier effort will do me a lot of good. One guy I talked to was astonished when I told him I planned on running even miles for my 5K. "You have to get out fast on the first mile," he said. We shall see about that, my friend, as I put this philosophy to the test...nothing but easy runs and striders the rest of the week.