Back to the Track: Mile Repeats

Goal:
4-5x mile with 400m rest gradually getting faster

Actual:
2.7 warmup
4xmile in 5:40, 5:35, 5:30, 5:20
2.3 cool down for 10 miles total

Prior to this morning, I hadn't been on the track for anything longer than 400m repeats since the CRC 100x5k back in March 2011.  I was excited, yet slightly nervous, for this adventure on the track for mile repeats.  I had mile repeats on the schedule, but Laurie had a different flavor of the same workout, so I opted for hers.  The goal was to get faster on each one and to end around 5:20 pace.  Laurie met at my house and we ran to JCSU to start our workout in the dark.  Charlie showed up a few minutes later and started his own workout at a faster pace than us.  Laurie and I alternated leads on each repeat, and it is amazing how we nailed the paces.  Every single lap was basically perfect...and by perfect I mean right at 85 for the 5:40 mile, plus or minus .2 seconds.  On the last one I had to lead us to a 5:20, so the pressure was on.  Fortunately we nailed it! I was tired after that fourth one and admittedly it was a little hard to run 5:20 in the trainers on the track.  A part of me wished that I had worn my racing flats, but it didn't really matter.

It was definitely great to have Laurie and Charlie out there because if they hadn't been there, I would have ditched the track after two lonely laps and opted for the roads.  Surprisingly, I rather enjoyed the time on the track and wouldn't be opposed to heading back out to JCSU in the near future for another speedy workout.

4xMile Repeats on DSL

Goal:
4-5xmile with 2:30 rest

Actual:
3.4 Mile Warmup
4xmile with 2:30 rest @ 5:31, 5:29, 5:30, 5;31
2 mile cool down for 10 miles total

My trusty sidekick Caleb joined me for probably the fourth week in a row for this early morning workout, yet again on the Dilworth Speed Loop.  Phil and Aaron joined us for the specific mile repeats while Jason and Paul did their own thing.  From the start, I felt great.  My legs felt light and my feet bounced easily off the pavement.  My breathing was definitely heavy, but mentally I didn't let it get to me.  After the third one, I could tell that everyone was feeling a little sluggish and down on the workout, and Phil and Caleb said they were done.  I made a deal with them that we would just do one more 800m and then be done.  Secretly, it was my way to get them to do at least half of the next interval with me so that I could have some company.  At the 800m mark for the 4th interval, they all stopped and I kept on going.  Aaron had been pulling away from us and when he saw that I was still powering on, he slowed up to push me along for the final half.  His company was very helpful because I was finally starting to feel a little tired.  I was very pleased to run all of these at basically the same pace.  Back in October, I ran 6xmile in ~5:47 average and was totally smoked by everyone I was running with.  My fitness continues to get better with each passing week!