Tempo 6k + 2 x 200m

Yesterday I took the day off as normal. I needed that day off since on Wednesday I felt tired, but today I felt very energized and was ready for my tempo run this evening.

I met with my brother at 6 p.m. in the Turia park, but today I was going to do my tempo alone, since my brother is racing a 5k on Sunday, I decided not to race it and keep training. The plan for today was to do a 6k tempo and do 2 x 200m with 200m jog rest after the 6k tempo.

I warmed up my usual 15 mins with 5 x 50m strides. Then the tempo started, my legs felt surprisingly very fresh throughout the tempo run.

Splits per km were :4:56, 4:56 (9:52), 4:52 (14:44), 4:52 (19:36), 4:52 (24:28), 4:41 (29:09). Finished the 6k in 29:09 and feeling pretty strong, even joking with my brother in the last 200m of my run. I think that this is the best tempo run that I have done. I always suffer from km 1 to km 3, but this time I felt great throughout and almost desire that the tempo never ends, I just got into a groove and in the last km opened a bit. It seems that the training and Sunday`s race is paying off.

After the 6k tempo, jogged 400m easy and then did 2 x 200m in 42.97 and 41.15. Recovered 200m between each. After the 200m walked 100m and then started my cool down of 13:30, around 1.8k, it was very easy, since my brother was walking, I was running easy back and forth easy. Around 11k total. Felt pretty great overall and the weather was great.

Long run tomorrow morning, the long run is the hardest workout for me even harder than intervals and tempos. Again, I have to do it alone!