Speed work hurts...

but it is a good hurt. I think.

Did my first track workout of the season tonight. I switched up all my workouts this week because it was going to be so nice out today. Yoga to Thursday night, easy bike to this morning, track workout to tonight, tempo bike in the afternoon tomorrow, blah, blah, blah.

So E told me to do 5x1K track repeats with :90 RI. I was to complete them between 4:35 and 4:45. Absolutely no slower than 4:45 were the instructions I was given. Oh yeah, and hold your pace.

So here was the workout
1 mile warm up
1K - 4:33 (7:19 min/mile)
1K - 4:25 (7:06 min/mile)
1K - 4:28 (7:11 min/mile)
1K - 4:30 (7:14 min/mile)
1K - 4:33 (7:19 min/mile)
.75 mile warm down

for a 4.76 mile workout

By the way, those are pretty good splits for me, but I sure hope they get faster. I usually run my long runs at a 9:15ish pace.