Speed workout on treadmill with 1% incline. Same workout as last week: 1 mile easy, 6x1Ks at 6:22 (9.4 on tready) (which is somewhere around my likely 5k pace, I think) 1 mile easy cool down.
The only things I changed this time was the last few ks I ran slightly long (around 0.7mile), and I increased the speed of the recoveries (about 3:30 mins each). Only slightly - from 6.0 to 6.5mph, but I felt a little difference.
Originally I was going to try to bang out 8 of these. Two weeks before the race, I felt like that was going to be a really effective workout. But I started to get a pain in my calf - lower soleus area - that I got towards the end of my 18 miler on Sunday. Its not an injury; Ive had it before and it goes away pretty quickly, but I didnt want to push my luck.
I left the workout feeling like I could have done more, and wondering... should I have? It was still really tough, dont get me wrong. But I just felt like I had some gas left in the tank. I thought I read somewhere that the last few speed workouts you do before a race should leave you feeling as though you could run more....I hope thats true, because now Im feeling like I should have gone for it. Though I know I was probably right to play it cautiously and make sure my calf (and hamstring) were ok....