First fast workout of the new year. 4k warm up, then I left inside the car my second layer and the gloves and I started my tempo run, 9k at 4:00-4:05/k. I was feeling great as usual for the first 5k then I started working on my form and speed turnover and finished the last k at an incredible 3:49/k. Overall 9k in 36:04. 2 more k as a cool down. I am feeling good about these runs, next week, when the holidays will be gone, I will resume my normal schedule, and I will add a repeat session on monday or tuesday to the tempo run. |