5 mi. A mile for time in staggered speed lanes, a cool morning that got deceptively warmer the more we ran, this was a good workout. I saw Haley from lululemon run for the first time, a sub 5 in miler, she is tall and capable of 16 something 5ks having ran for Florida university. Paul was dazzling all guessers with the workout specifics, no one knew what was coming next.
1 mi warmup jog
100m w/100m recovery
100m w/100m recovery
1000m w/200m recovery
200m w/100m recovery
200m w/200m recovery
1600m w/200m recovery, each speed group starts in a diff lane – 8 min mile inside, 5 min mile outside. My mile was 6:07-6:12 est based on others that finished ahead of me. My last 400m was slow down time.
200m w/100m recovery
200m w/100m recovery
1200m
1 mile cool down jog.
drun4fun 