One fast mile

5 mi. This morning I arrived early, I had told Lani to come and get comfortable with what happens at track so I didn’t wanna be late. She did come, enthusiastic as ever, and saw that just like other track workouts she had done in the past, this was manageable and right for her. I introduced her to Erica and Lilia so she’d know a few faces. The workout was a surprise to some, Paul called out a mile for time in the middle. I ran the mile with erica for the first 1100m then went ahead. She timed herself as usual, getting what she called her fastest mile yet at 5:49. She said she also clocekd my time as being 5:42 – which since I don’t wear a watch at these workouts, could have been my best mile ever, too. I remember incorporating some of the breathe more/short steps philosophy. Seemed to do well, even as I felt my stride lengthen in the back half of the mile.

1 mi warmup jog
800m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1600m for time w/200m recovery
600m w/200m recovery
600m w/200m recovery
200m w/200m recovery
100m w/200m recovery
100m w/200m recovery

Good run in humid and still conditions. I followed this with a 20 mi ride with 5 of the girls through PGA and Mirasol.

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