3 miles warm up before our workout. I loved today because 5K girls split from the 3K/milers so we actually ran the pace we needed to. We ran 3x1 mile repeats at 5K pace (add 5 seconds for altitude) with 10 minutes recovery between sets.The first 2 repeats, I was by myself. The first one, I was exactly on and ran a 5:26. It felt so good to be pushing and pacing myself. I was able to tell when to pick it up or keep it even. It felt really good and the long recovery was amazing. The second one I ran 5:25 and the last one Kathryn ran with me. I felt much more tired on the last one and it was harder to push through but running with someone really helped. My determination for this workout actually came from a workout more than a year ago. Last November, while training for Footlocker, Bill brought in pacers and the workout was 3x1 mile at 5:25. It was a really hard workout, I crashed and couldn't run the pace. I was so disappointed, frustrated and I told myself someday I would run it, and today was the day. I got all my miles in before weights and got my calves rubbed out. It hurt like none other. | 