A Workout for DeCoste

Time: 54:53
Distance: ~8 miles
W/u: 15:54
W/o: 5:49.52, (3:00), 5:45.65, (3:00), 5:44.38, (3:00), 5:44.07, (3:00), 5:39.38
C/d: 11:01

This morning was my first workout since late January and it felt great to be back on the track. Meagan had a workout planned for today that consisted of 5 x mile in 5:45 with 3 minutes rest. No problem was the thinking about going into this workout and I'm glad it worked out. Scotty met us at the track during our 3 minute rest after the first interval. He was warmed up and ready to help block the wind on the second mile repeat. I definitely haven't done anything close to sub-6 minute pace in a good while so it took a lap to get going. I think the splits for the first mile were 1:31, 2:57, 4:23, 5:49. Meagan gave me specific instruction to not blaze the first lap and so I tossed in a 91 second effort. Whoops.

After we got done with that interval I confiscated her watch and forcing her to trust that I would keep the splits honest. The remaining part of the workout would be done off feel hoping that I could keep my end of the bargrain and click off even 85s and 86s. I was spot on the rest of the workout averaging 85s on the remaining laps. On the last effort I wanted to test the girl and see if she could hang when I dropped the pace a second each lap. I wanted laps of 85, 84, 83, 82 but it ended up something like 85, 85, 84, 85. It was a good effor regardless and I'm glad I was able to help the cause. The achilles wasn't giving me any lip which I was happy about. I'm taking the rest of the day easy.