The Spring of '06?

Time: ~59:43 (actual running time)
Distance: ~9.5 miles

W/u: 22:40 for 3.00 miles
W/o Target: 3 sets of 600, 400, 200 in 1:32, :59, :29/1:31, :58, :28/1:30, :57, :27. (3 mins rest after intervals and 5 mins after sets).
C/d: 28:03 for 3.35 miles

I was out the door this morning around 7:30 am with Meagan carrying my spikes. Yes, that's right! Spikes! I got clearance to spike up for the workout because I was going to be hitting spring of '06 splits. I was relatively quiet on the warm up because I knew what was in store during the workout... a lot of pain. Luckily, I felt great during the light jogging around the track before the start of the interval session. The legs felt like they had some spring, pop, and/or power in them.

I was getting lots of rest after each interval (3 mins) and even more after the sets (5 mins), so I knew it was important to set the tone early on. I jogged about 200 meters after each interval and then stood around shaking out the legs.

Set #1: 1:31.47 (3:00), 60.19 (2:59), 28.94 (5:00).
This set felt decent. The 600m was a rude awakening to the heavy and sluggish sensation of rigging up the final 100m.

Set #2: 1:30.33 (3:00), 59.38 (3:00), 28.40 (4:58).
The 600 felt much better this set as I felt like I was actually accelerating the final 100 meters. The 400m was rough though.

Set #3: 1:31.31 (2:59), 58.70 (3:00), 27.68.
I struggled during the quarter. I busted out the blades during the 200m, swore I was going to hit 26 point.

I have no complaints about this workout. Meagan did a great job reading out 200m splits for me today. I was trying not to ruin each interval by going out in 28-29 and essentially holding on for the rest of the distance. The 600s are a tough interval to run as you can't let the pace lag, yet you can't fill up with lactic acid the first 400 meters. The hardest distance was the 400s because of the pace and the fatigue. I was 1 second off each time during the workout which was my only point of disappointment. I can't say that I have run close to this pace since I almost got in a fight during my warm up or when I learned the secret to running fast.