1,000s

I had a good tempo workout at the track. Started with a 15-minute warmup, then I wanted to run 3 x 1,000 meters at about 4:50-5:00 (or high 7-minute to 8-minute pace). I feel like I need to improve my guts in the middle to late in the race. I started fine at Winfield (7:26 first mile), but then fell off to about 8:00 the rest of the run.

My planned times for the 1,000 meters felt a little too slow. So I ran the first one slightly faster than planned -- 4:42 -- and felt great. I took a 1:40 rest, then did another one in 4:32 (7:18 pace). That was a little tougher and took a bit longer rest -- maybe too long. My last one was in 4:16. I started at 47, then ran a 1:38 400, second 400 in 1:45, trying to slow down and just get in a good rhythm. My last 200 was 53. I was hurting at the end, but the 6:50 pace felt really strong. My goal is to be able to get 5 of those with little rest, and I think that would give me a 22:00 5K.

After a 12-minute cooldown, it was 4.5 miles.

Miles on new shoes: 104.5