3x1.5M with each 800m at a different pace @ 254, 300-307, 240-245 with 3:00 rest. Option to do one mile of 30s on / off if I feel good
Actual:
2.7 mile warmup
3 x 1.5 mile with 3 min rest for 5.3 miles in 31:12 minutes for 5:53 pace
2:51, 2:57, 2:37 (3:02 for .4 mile of rest)
2:45, 2:59, 2:39 (3:04 for .4 mile of rest)
2:44, 2:58, 2:36
4.4 mile cool down in 34:00
This workout was awesome! It was really fun to break the 1.5 mile into 3 different segments with different target paces. It also helped tremendously that at 530AM Laurie, Aaron and Eric joined me. We did this on the 2 mile speed loop but went on the turnaround at Park Road so we didn't have to do a sharp turn on the faster 800m. This worked out perfectly as the jog back to the start was about 3 minutes exactly.
We took out the pace too fast on the first 800m and Eric stated frankly after 400m this fact. Aaron said "okay." We continued on our way. I was feeling good and it appeared Laurie was too so I didn't really want to hold back any and I vowed I would hit the same paces (or roughly around them) for the remainder of the workout. On the last set, Aaron took off with just 400m to go and I already knew we were rather quick. Although I finished last by a couple of meters, I felt really pleased with what I had accomplished. Granted, it wasn't many miles of work because the focus is on my big workout on Saturday, but these paces were fairly easy to hit.
I think the average pace without the rest for the 4.5 miles of intervals was 5:34, which is exactly what I ran in the 8k this past weekend.
At this point in my training cycle, I feel like things are just really falling into place. It's nice to be able to run 5:53 pace with 3:00 jog rest for over 5 miles and not feel like it was anything crazy. I felt really strong out there today and knew that even if we went out a little fast in the first 800m that I would be able to run just as fast for the remaining 2 intervals. Now I just hope I can do the same on Saturday.
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