I woke up to snow and frigid temperatures.. our thermometer was reading a balmy 0. The track in Louisville was quite a bit warmer at 20.
Warmed up for 3 miles then ran 4 X 200 at goal effort on 200 jogging.
4 X 1 mile on 2' recoveries. The goal for me today was to run at approximately 1/2 marathon effort so no HR monitor and on each mile I never looked at any splits and simply ran at a pace that I thought I could hold for over an hour..
Mile 1- 5:20
Mile 2- 5:24
Mile 3- 5:21
Mile 4- 5:23
These were really quite relaxed and comfortable. I never felt the need or even the urge to slow down and I had much more left to give had I been asked to..
Dr. Wlad and I cooled down for 2 miles.. she's looking awesome considering what she has been through! She'll be back to her old ass kickin ways by Spring for sure.