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Friday, September 5, 2008

4xMile Mid-Day Track Intervals

PADS Run (western suburbs of Chicago)
I am volunteering. Join me. Show up at 6 am.
2800 meter warm up
6x100 striders
2x2xmile (300)[400] - (7:03, 6:32, 7:19, 6:51 - total: 27:45)
600 warmdown

total: 6.125 miles

Wind: W at 3 mph
Humidity: 81%
course: Wheaton College track

Rain waylaid yesterday's practice, so we hit the track this afternoon. Sparse crowd. Just Matt F, Margaret and myself, at that speed, in that order.

The gist was to run slower, faster, slower faster. My times were supposed to be 7:48 and 7:17, which turned out not to be reality. The 7:03 felt easy, with a first lap in 93, then slowed down purposely. The 6:32 took a lot out of me, even though I think I had a few seconds better in me. My third mile was slow, filled with fatigue, but I lived. Still OK within the structure of the workout.

My last lap was in 97 seconds, encouraging as I was tired. My middle two laps weren't much, but I'll take the good that I can.
Compare to a similar workout last October. Then, I ran 1:06 slower:
Mile 1 -- 7:10
Mile 2 -- 7:14
Mile 3 -- 7:14
Mile 4 -- 7:13
total: 28:51

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