I had a good six mile run this morning. I warmed up with a two mile run with five strides and then I took a short break to get a drink and stretch in the shade on my back porch before the hard work began.
I ran 4 x 5 minutes with 90 seconds of recovery. My pace goal was to not run slower than 8:30/mi. and my actual pace for each five minute run was 8:19, 8:23, 8:17 and 8:15/mile. You just never know how it's going to turn out, especially in this heat. I followed that up with a cooldown mile.
I got the workout idea from the Tempo Running Tips to Boost Your Speed article by John Hank at Active.com that I mentioned last Wednesday.
Pre-run: toast with honey
Post-run: chocolate milk and an orange