AM: LONG INTERVAL REPS: 4X5K WITH 1K REST
I met Ben and Jason at Ken's office. Ken unfortunately had to bail with a sore Achilles. We warmed up 4k and then did our workout. Jason was just doing the first rep. I ran really well this morning, and felt strong at the end. I averaged about 9-10 seconds per mile faster today than I did two weeks ago on the 5x4k, so great progress.
Splits: 16:02, 16:05, 15:57, and 15:52 for a 5:09/mile avg. Including the 3 1k rests I did 23k at 5:17/mile.
PM: 5 miles easy on the treadmill, while the girls watched a show downstairs and while Amy was doing her workout outside, avg pace 7:18/mile.