Back on the Track

In light sleet (if there is such a thing) I ran an interval session on the Fitzpatrick Stadium track this morning. I'm attempting to find another minute at the race on December 1. The workout went well:

4 X 1K in:

4:25
4:22
4:21
4:21

With 2:49 recovery between intervals, then:

1 lap in 1:36.

It felt tough but controlled. 8K total with warm up and down.

The 1 minute improvement breaks out as follows:

30 seconds = much flatter course
15 seconds = cold symptoms completely gone (healthy! yes!)
10 seconds = increased fitness
5 seconds = more (bigger?) cojones