Yesterday I completed some speedwork and also crossed off race #4 of my 13 in 2013 goal!
The plan was to do a few 1/2 mile intervals. My splits were:
Mile 1 – 14:39 (warm up)
Mile 1-1.5 – 5:46
Mile 1.5-2 – 7:00 (recover)
Mile 2-2.5 – 5:55
Mile 2.5-3 – 7:10 (recover)
Mile 3-4 – 13:37 (cool down)
Total time for the four miles was 54:10.
I felt really really great during this run. The speedwork felt tough but easier than it felt last week when I did some. Hopefully that means my body is adjusting 
I felt so good that I decided to use this race as my Fit, Fab and Lean in 2013 Virtual 5k.
I was originally going to use this mornings slow, easy 3 miler, but since I felt so great during my run yesterday, I wanted to use that instead. That is something that is so great about virtual races – a lot of added flexibility! My 5k split was 40:32, which isn’t a great 5k time overall, but I’m pretty happy with how my speedy intervals went.
If you’re interested in signing up for a the Fit, Fab and Lean in 2013 virtual races (there is a 5k and a Half), you can sign up here. Registration is going to be open until March 1st and you have until March 10th to log your run. There’s even some super cute bling (not gonna lie, this totally pulled me in).
Nice job with the speedwork. I love to hear runners say the run felt “so great!” And really your 5k time isn’t bad — if you felt good during the run and enjoyed it, the time, no matter what the numbers say, was great!
Good point!
Pst. Liebster for you! http://pilotingpaperairplanes.wordpress.com/2013/02/28/liebster-nomination/
aw, awesome! I’ll post about this soon! Thank you!