Slammin' Mile Repeats

Time: 102:15 (~97 mins minus the time spend standing)
Distance: ~15 miles

Got a decent amount of sleep last night, woke up, met with a professor and then sneaked into the OU locker room. I brought all the stuff I needed for the workout and work with me to campus. I warmed up to the GT with carrying my flats (Adidas Rotterdam 4) in 27:43. I ran a lap of each loop to add on some extra time and shake out a bit. It sucks having to warm up holding your shoes for 20 minutes. Anyway, Coach Tom wanted me to get out to the GT and put in some work.

Workout: 5 x mile w/ 5 mins. rest.
Target: 5:00 dropping down to 4:50 on the last one.
Splits of: 5:00.68, (4:55), 4:56.31, (4:56), 4:53.99, (4:58), 4:52.68, (4:57), 4:42.62 = 44:14.93.

I ran the workout on the 800m loop of the GT. For the recovery, I would jog 800m in about 3:40 and then stand around until it was time for the next interval. My legs felt great for the entire workout. I think the lighter shoes definitely made a difference. It is the first time I've worked out in anything other than the Nike Zoom Elite 3's (a favorite of Owen's). The first 200m of each interval was significantly faster, but I just tried to keep my turnover in a rhythm. I was going through 400m in 69-70, the 800m in (2:30, 2:27, 2:25, 2:23, 2:22) for each consecutive interval and the 1k mark in (3:07, 3:03, 3:01, 2:59, 2:56). The only time I really pressed was the last interval from 800m-1k and the last 200m of it.

C/d a bit on the GT, ran back past Norman HS, through campus and finished with a little over 5 mins on the grass at the outdoor track barefoot. I took that one straight from Owen and the Texas boys. Seemed like a good way to keep the pace relaxed and strengthen the feet. 30:18