After a half-mile walk and jog, I did 2X8X200 meters, with one-minute, 100-meter intervals between the 200s and a four-minute, 400-meter interval between the sets. This is a Kirk Elias designed interval session, prescribed for 5K racers. The idea is to run the first of each set at an estimated (or known) maximum two-mile pace, and to cut one second off each of the following. Based on my 15:21 two mile last night, I figure I might be able to run two miles, with a gun to my spine, in 14 minutes. That would mean starting these at 52.5 seconds, then 51.5 and so on until the last in 45.5.
I ran the first set in 53.0, 53.0, 50.0, 49.2, 49.8, 48.9, 47.7, and 46.5, and the second in 51.1, 50.4, 49.1, 50.4, 49.4, 48.7, 48.6, and 45.3.
Next time I will have to run them more easily, else I will quit. These really fucking hurt. Partly, I think, because of the 15:21 two mile last night.
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