Xmas Miracle, or Day 4, one of the two.

Happy Holidays from the Wilson Road Snap Fitness, because that's where I was at 6:30am this morning. Slept in a little but easily ran 5 miles in 57:57 (11:35 per mile pace) which is a little slower then my goal of 11 minute mile pace.

In this plan the Thursday runs are steady pace runs, and my goal pace is generally around 11 minutes. My splits were not what I wanted 10:50, 11:16, 11:27, 12:00 and 12:23 but I am okay with the whole workout. My heart rate never got above 150, and during the walk breaks it dropped quickly into the low 120's. I used a Galloway 3:1 ratio and 6.0mph to 3.7mph on the treadmill.

The reason I am okay with this workout is I ran an internal PR for the 5k of 34:40 which is about a minute faster then the NICASA 5K I ran right before Thanksgiving. The positive is I was not even shooting for that, and easily sailed past that time.