Steve - 8

Twas my second foray to the Los Feliz Flyers track club at Caltech. Today's workout was a mile time trial (with a 400 beforehand to gauge pace) and two 1600 intervals at 5K race pace.

My main focus was to run relaxed and to steadily build up the pace with each lap. I did a pretty good job staying on pace, running negative splits for the most part

400(1:40), 400r
1609(6:09- 1:33, 1:35, 1:35, 1:26), 400r
1600(6:54- 1:53, 1:43, 1:40, 1:38), 400r.
1600(6:50- 1:46, 1:42, 1:41, 1:41)

I did a 2 mile warmup and 2 mile cool down and if you add in the recovery laps, that puts me up to 8 miles. So I got in a lot of good quality work and also was able to pile up some significant mileage. I didn't tax myself too much on the speed work either. I would have liked to run the TT a little faster(under 6), but I think it will do me as much good (if not more) to run a more relaxed, evenly, paced effort than to just try and kill it for 4 laps. I'm finally learning the times don't necessarily matter as much as the effort you put in to achieve them.