Some stay dry and others feel the pain
Total miles/time/pace - 6.0 miles/51:22/8:33
Tonight I had to run 2 x 2000/800/400 meter repeats on the treadmill. Run 2000 meters at 10K pace, 800 meters at 5K pace and 400 meters at 10 seconds per mile faster than 5K pace, with no rest between distances. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
I did the 10K pace at 8.0 mph (7:30 min/mi). My 5K pace was 8.5 mph (7:03 min/mi) and that mettle testing final 400 meters was run at 8.7 mph (6:53 min/mi). The 2 miles that compose the repeats resulted in a 7:17 min/mi pace. Two sets of that really caused me to ask a lot of my resolve to run fast. I did it, I felt good about it.