5 miles. Our new thing. We wait for the guard to open the gate. I arrive at 5:45 am and do warmup laps in the street, so the running can begin once I jog from my parking spot to the track.

Today was 69 degrees and no wind. I felt good, ready to go but not all-out. When I saw our intervals adding up to 2200, I guessed out loud that our next few would add up to be 1000m more, followed by a timed mile.

Paul called it out – and as we began the first 50 yards, Mike Sheehan said, “How come you didn’t give us any more warning, Dave!”

I didn’t have a watch today, so I counted off the seconds between my finish and the first person to cross the line with a watch. He said his time was 6:22, I had 11 seconds counted, so my time was 6:11 unofficially. That seemed high, I was concentrating on each 400 not to fade or “glide,” I thought they were coming in at less than 1:30 for each lap.

1 mile warmup jog

400m w/100m recovery
300m w/100m recovery
200m w/100m recovery
100m w/100m recovery
1200m w/200m recovery
500m w/200m recovery
500m w/200m recovery

1 mile cooldown jog

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