so I just did my first workout of the year/of this boston buildup...
Plan was originally 3x2mi in around 10:50s but that was assuming I had already done a couple other workouts in the last week or two, so I changed it to 2x1mi around 5:30-5:35 pace. Then I chickened out while warming up because I didn't really have a well-lit loop or stretch of road that was safe to run on. I started at like 5:30 so it was totally dark after my 2mi warmup, plus it had rained for an hour or so, lightly, which meant all the roads were now slippery. In the future I need to get myself to a track for these workouts as I have a hard time running under 6min pace in the dark, and with a headlamp it's actually worse. So anyway, did the 4x1 in 5:26, 5:31, 5:25, 5:20 with 90sec jogs. None were flat or without some kind of obstacle or sharp turns, so I figure that the effort would've produced low 5:20s on a better route. I might repeat this workout soon on a track in the daylight just to get a sense of how the darkness impacts my pace.
Comparing it to other "first workouts back" it's not bad for me. I actually did 4x1600 with 2min rest once during my last marathon buildup in the fall of 2016 and averaged like 5:16s, while in pretty good shape, so this actually wasn't too bad. I did notice that my heartrate wasn't very high and the biggest thing slowing me down was turnover, which I probably already knew would be the case.
Anyway...that's a long description for such a simple workout but I always get a bit excited when I start training harder again.