5mi. So when we get more people to show up at track, we get that sneaky surprise of a mile-for-time? I haven’t been a regular prior to IM Zurich, so I didn’t know when the last mile dash was. I shouldn’t complain, it is a fantastic measuring stick as to how you’re progressing. Some do them every week, a few times per week. This was ok by me, I ran well, guessing it was in the 5:50s.
1 mile warmup jog.
400m w/200m recovery
400m w/200m recovery
600m w/200m recovery
500m w/200m recovery
500m w/200m recovery
800m w/200m recovery
1600m w/200m recovery
1 mile cooldown.
In the running of the intervals, I was behind a pack of 6 guys. One ran out of energy midway, so for the mile I was that 6th person, coming in about 7 secs faste than my closest follower. I ran the cooldown with Lilia and headed home.
drun4fun 