Today's speed session was on the recommendation of Gareth and my word was it a tough one.
I warmed up for just over a mile and then ran a mile as fast as I could. I managed a time of 6 minutes 59 seconds (5k pace 7.45 min mile).
After that came a ten minute recovery which I spent stretching and jogging as my shins were quite sore.
The ten minutes were soon up and it was then time for 6 x 1 minute reps with 30 second recovery in between and I managed the following paces for each rep:
Rep 1 - 5.44 min/mile
Rep 2 - 6.34 min/mile
Rep 3 - 6.37 min/mile
Rep 4 - 6.41 min/mile
Rep 5 - 6.35 min/mile
Rep 6 - 6.43 min/mile
As you can see, reps 2 to 6 were pretty consistent but I was on fire on rep 1! I must have totally burned myself out as I didn't get anywhere near it on the other reps.
I then cooled down for about 1.5 miles and then collapsed onto the driver's seat of my van and went home to sit with frozen peas on my shins for twenty minutes.
Despite only 1.5 miles or so of my 5.5 mile session being at speed, it was really tough. I felt so sick and my body was crying for me to slow down but I gave it my all and kept going.
I hate being out of my comfort zone but I don't half feel good afterwards when it's all over.
The most impressive thing about today's run was that I wanted the one mile of speed to be reasonably flat so I chose my start and end point and, looking at my Strava trace, I managed to find a mile with one one foot of ascent. Think I did pretty well there to find something with the start and end point at pretty much the same elevation.
Total distance - 5.5 miles
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