Track workout with the Flyers. Today was the 1 mile time trial. My goal was to run around 6:00 minute/mile pace and then close the last 400 fast without pushing too hard. So it wouldn't be an all-out mile, but more controlled. I went a tad slow, which is probably OK because I haven't been running at this pace for awhile. I thought I sped it up a bit on the next two laps, but the first 3 laps were all practically the same time. When I finished the 3rd lap, and I heard the time 4:37, I knew I had to pick it up. It helped that the guy I ran with was behind me and I could feel him trying to catch me. As I sped up, he sped up too. I wasn't interested in racing. It was just nice to have someone to keep me on pace. He caught up with me in the last 50 and I cruised it in instead of trying to outsprint him. Landed right on 6:00, giving me a last lap of 1:23. I think if I had pushed it on early laps, I could have run 5:45, or maybe a tad faster. I was gassed at the end, but not totally out of gas...
I did two 1600s afterward and those felt pretty good. I did run the full 1609 meters for the trial (in my Adrenalines). For the 1600s, I kept the pace relaxed and smooth, but not easy. According to McMillan, a 5:45 mile equates to a 19:55 5k. That sounds about right for the kind of shape I am right now. My intervals were done at about a 20:30 5k. For me the key with intervals is to run just slightly slower than the pace I would need to push. I feel like I accomplished that.
OK, now I just need to find a way to fit in a run on Friday....or super early on Saturday before my flight at 11:25am to Tokyo! I will hit 20 miles this week (even though I'm getting jacked a day), et toi, Chris?
2.4 mile in 22:14 wup
400 in 1:38
1 mile TT in 6:00 (1:32, 1:32, 1:33, 1:23)
1600-6:37 (1:40, 1:41, 1:39, 1:37)
200 rec jog
1600-6:36 (1:42, 1:39, 1:40, 1:35)
1.1 mile in 9:25 cd
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