New challenging speed workout

Tonight's speed workout was something I haven't done before. Very tough, but a refreshing change!

The training called for running two miles at 10-K pace, followed by five minutes rest. Then run one mile at 5-K pace, three minutes rest, then another mile at 5-K pace, three minutes rest.

After this, then run a 1/2 mile at slightly faster than 5-K pace, rest three minutes, then another 1/2 mile at the same pace.

Total equaled five miles.

That two-mile run was killer and my lungs were burning at the end, but each sprint afterward was slightly easier, although it was faster.

Here are the times/splits:

2 miles, 13:34 (6:42, 6:51); 1 mile, 6:34; 1-mile, 6:34; 1/2 mile 3:17; and finishing with 3:12 for the last 1/2 mile.

Interesting how as you get more tired, the pace increases!

Runners World Quote of the Day:

"The training is constant. You just have to stick with it and you'll be successful. I use running to stay healthy and burn off the day's stress."

Dorothy Metcalf-Lindenburger, NASA Astronaut

Happy running!