Track Crack

Time: 67:44
Distance: 9.70 miles
W/u: 18:50 for 2.53 miles
W/o: 400 (64) - 800 (2:20) - 1200 (3:42) - 1600 (5:00) - 1600 (5:00) - 1200 (3:42) - 800 (2:00) - 400 (64) with 60-sec rest
C/d: 17:45 for 2.17 miles

After a short warm up to the track where we met Scotty it was time to get to work. The splits were going to be honest and the rest was going to make the workout difficult.

Splits:
63.6 (60.6), 2:20.5 (61.8), 3:39.3 (60.5), 4:57.7 (60.6), 4:57.9 (60.5), 3:41.1 (60.9), 2:21.6 (60.9), 61.3 for 31:09 total and 5 miles. (If you were to subtract the ~7 minutes rest, it would be about 24 minutes for 5 miles).

This turned out to be a really good workout. The 400 at the start set the tone for the session as I was able to clip through without too much problem. The 800, 1200 and first 1600 were relatively easy with the help of Scotty D during big chunks of each interval. I felt more comfortable running 73-74 than I did running 75 on the 1600 splits. I'm glad sub-5 minute pace is becoming comfortable this early in the cycle. On the way back down I felt good increasing the pace and effort. The only interval I struggled on was the second 800 of which Scotty ran the last 600 with me. I think the pace lagged a bit on the back stretch and when I crossed the line I may have dry heaved once or twice. Hint I did. I was worried that the last 400 was going to be ugly but luckily I felt stellar running under 62 seconds.

Very happy at how this workout went. Good step in the right direction.