Speed work day. 15 minute warmup on the elliptical. TM workout of 1,2,3,4,5 minutes with equal rest jog. Splits 5:15, 5:32, 5:49, 5:56, 5:56. Then 10X30 at 5:00 pace with equal rest (5:00/7:45). Cool down. 7 miles total. I am running the SLC Half tomorrow. My sister's friend is not running so I am using her bib and pacing my sister to to a hopeful PR. Goal is under 1:50 tomorrow. Come on Tammy! |