3 x 3 Mile (Kinda)

Time: 70:26
Distance: 12.25 miles

W/u: 15:19 for 2.01 miles
W/o: 46:13 (running time) for 9 miles
C/d: 8:54 for ~1.25 miles

The target for this workout was 3 x 3 mile in 5:05 to 5:10 with 2 mins rest. A workout that would essentially be my last really difficult effort prior to the half in Joplin.

Set #1: 5:03.78, 5:07.91, 5:12.45 for 15:20 (2:46 rest because I was so sweaty the button didn't register)
Set #2: 5:07.12, 5:14.29, 5:12.15 for 15:26 (2:02)
Set #3: 5:19.33 (~1:00), 5:08.88 (1:00), 4:59.35

I felt great on the first 3 miler considering I was carrying to small bags of flour. Promise it was flour and not cocaine. At the 2 mile mark and finish (3 mile) point I dropped the bags of flour so Meagan would know where to take splits. Pretty clever. Anyway, the first set went well though I started a little quick. I settled into a rhythm and just tried to maintain as much as possible. Somewhere around 2.5 miles I started thinking that 3 miles is one helluva interval.

Somewhere during the second 3 mile interval I could tell this workout was headed in the wrong direction. I took a bit extra rest (2:45 instead of 2:00) after because my watch wouldn't acknowledge my sweaty finger. The extra rest made me take the pace out a bit quick the first 800 meters (was on pace to run 4:50) and that taxed me the remainder of the interval. Luckily, the second mile is slightly downhill which put a little something extra into my step. I finished feeling decent but I was going to the well.

I intended to do the full workout but run relaxed the first mile in hopes of being able to cut the pace down. That went out the window when I glanced at the watch and saw that I was on target to run 5:20 for the mile. I didn't feel the need to run 16:00 for 3 miles and opted to stop after 1. I took about a minute rest (at this point the watch was completely useless) and switched over to the Timex. I planned to run a mile up, minute rest and a mile back. I completed the altered workout fine and was glad to close it out right at 5 minutes.

Meagan's workout.