Track workout with the Flyers. I have been gradually increasing the length of my tempo runs each week. My plan was to run a 3 miler today in 21 minutes. Convinced a fellow Flyer to join me. We got a little too chatty and the pace slowed at times, but it went pretty much to plan. On the penultimate lap, I noticed we slowed down. So when we crossed the 2.75 mile mark, I said we needed to run the last lap in 1:38 to hit 7:00 for the last mile. When we rounded the first curve, we started to catch up the rest of the group that was running an interval. My friend took off to catch them and of course I followed. We passed most of them and ended up running a 1:31 for the final 400. Not a great idea because you're not supposed to push on a tempo, which I did (on the last lap) unfortunately. After a few minutes rest, I ended up doing an 800 and a 400. It didn't feel as good as last week. I ended up taking an extra rest day this week because I was a little sore from the extra speedwork.
2.5 warmup
3 mile tempo in 21:02 (7:09, 7:00, 6:53)
800 2:55 (1:29, 1:26)
400 84
1 mile cd + 400 recovery after 800
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