Mile Repeats

Time: ~74:38
Distance: 12.41

W/u: 22:58 for 3.01 miles
W/o: 6 x mile in 5:05, 5:00, 4:55, 4:50, 4:45, 4:40? w/ 200m (2 min) recovery
C/d: 20:23 for 2.40 miles

I was in contact with Carrot Top yesterday as he was wondering what I was doing for this week's workouts. There was a big one planned that I figured he could be a part of and so he joined me at the Norman High track this morning. Jailhouse wrote the workout starting at 5:05 and dropping to 4:45, problem is that would only be 5 intervals. I figured I could start at 5:10 or be a badass and finish with 4:40. Carrot Top decided that his workout was going to be the first and last 400m of my mile (1600) repeat.

Splits:
5:03.84 (2:02), 4:59.58 (2:00), 4:53.50 (1:57), 4:51.63 (2:30)
Decided at this point that the wind and heat were too much and I needed to change the workout. I was feeling great for the first 4 repeats and then 800 meters in to number five I felt awful. Finished the session with 2 x 800 and 4 x 400.

Splits:
2:25.80 (1:57), 2:23.38 (1:57), 71.52 (1:28), 69.12 (1:20), 68.32 (1:19), 65.37 for 45:46 total.

I was able to save the workout by running some shorter distance intervals at the end. It seemed that my stride was falling apart about 300 meters into the 400s for some reason. The heat and wind wasn't helping but I was glad to get in the effort. Carrot Top helped out big time on a few of those mile repeats as I was able to just tuck into his slipstream for a lap here and there.