4x1 Mile Workout - 8 Miles Total

3 Mile Warm Up

Jump Rope (170)

15 Second Strides (60 seconds rest)

1. 5:07
2. 4:53
3. 5:09
4. 4:48
5. 5:01
6. 4:47

Total Average Pace: 4:57

4x1 Mile (3 Minutes Rest)

Goal	Result
5:15	5:15
5:10	5:13
5:05	5:12
Sub 5	5:19
Total Average Pace	5:15

1 Mile Cool Down

I finally did strides for the first time in about 3 weeks. I wanted to do them at 5:15 pace to get me warmed up for my work out. I ended up doing them at 4:57 pace.

As for the work out, I think it went pretty well. I think the goals were probably overly optimistic because I wasn't physically ready to hit the times set out today. But I did the work out on the trail so you can probably subtract 5-6 seconds per mile compared to the track or 3-4 seconds compared to the road. So I was within range for 3 of the 4 miles but physically couldn't hit the target on the 4th. On the 4th mile my legs were fatigued and I was probably pushing it a bit. Cardio wise, I was breathing pretty easily throughout. So it seemed the legs were the bottleneck this time out. It makes total sense that I would be lacking strength since I have missed quite a few long runs recently. I'm encouraged that I'm not as far off as I could have been but I still have to watch my body closely in the coming days and weeks in order to stay healthy. I'll need to start increasing the mileage on the long runs.