Black Sheep workout at the East high track. John Straley coached today with a "retro" theme. So many of us wore the most old-school gear we could dig up. For me, that meant an ugly silky singlet and Dolphin shorts in size Youth Medium. I could have been arrested for wearing them and if lived in Utah County, I probably would have been :)
Anyway, the retro theme for the workout included a timed mile and some 400m repeats. We warmed up on the streets, 1.2 mi. Then more warmup on the track with an 800m of speed changes followed by another 800m at easy intensity (3:01). Next, we ran a 400m at the pace we wanted to run for the mile. Josh, Adam and I agreed that a sub 5:00 mile was a worthy goal and we ran the 400m in 76. After a water break and 200m easy, it was time to give the mile a shot. Straley had measured it out so we were adding the correct distance to the track, an extra 30 feet or so. We started very fast, but within 150m we were slow, split was 1:20:69, way too slow. Second lap better, but still slow, 1:16:48. Third lap still better, but not quite enough, 1:13:95. Final lap, time to go hard, but I didn't start kicking early enough, 1:11:70. So I finished in 5:02. With a faster first lap it wouldn't have been a problem and I still had plenty in the tank for the rest of the workout. Josh finished in 4:59, nice work. Adam was 5:12, I believe. I look forward to running a smarter mile next time. Perhaps I still had some of Saturday's race in my legs too, but whatever.
After an easy 400m, we did 6 x 400m, with 100m recoveries (except after #3, 200m recovery). On the first one I was still getting over the mile, 81 seconds. After that they evened out a bit and improved: 76, 77, 73,71,63 Adam and I both pushed the final interval. Then 1 mile cooldown on the track. Not much mileage in the workout today, but plenty of intensity.
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