About now you are probably asking, why in the world am I doing all this ""speed work"" (and if you haven't yet, you probably will soon). I think one of the greatest mistakes our runners make is that they train to get in shape and not train to race. There is nothing wrong with training for fitness, but then don't be ticked off when people that you ""know don't work as hard as you do"", kick your butt in races. They were probably training to race and not training to be fit.
With that in mind, everything you have done and will do is geared toward preparing you to race well. Most workouts are geared toward making race pace feel comfortable and/or getting your body used to responding automatically even though you are tired and fatigued. We did a lot of that kind of training with our training group.
Today's Workout:
5-8 miles at PSuePace. After your run, do some light stretching and 100 sit-ups. You may be sore today; especially your calves. If so, feel free to take an active rest day, and if you are really beat up, take a day off.
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