5.5 miles. It’s an unnatural request to ask your body to wake up and run a fast, timed mile first thing.
To be fair, we do a warmup, today for me was 1.5 miles. And other intervals came first. I tried to make sure my mid-interval pace was below 5:50 for the shorter ones. I paced off Seth, who was not going his usual speed. The Cho-Pat strap on his right knee was proof – he feels something odd at speed workouts so wisely doesn’t go all-out.
That doesn’t help me! When we do a timed mile, I’d like someone to pace off and chase. I was behind Seth on the intervals until we got midway through the workout, then we finished together. I ran my mile alone in 5:49. I was heaving as if to throw up around the last 100m but held on. First 400 was 1:26, then 2:54, then 4:22 then 5:49.
Pual said the timed mile was our reward for congratulating him on his AG win at St Anthony’s Triathlon last weekend. He told me on the walk from the parking lot it was his 35th year competing there.
We did see a small rabbit jump across the athletic field and hide under the bleachers. A good sign on a day you’re supposed to run fast.
1.5 mi warmup jog
300m w/100m recovery
500m w/200m recovery
600m w/200m recovery
800m w/200m recovery
500m w/200m recovery
500m w/200m recovery
1600m
1 mile cooldown jog
drun4fun 