McAlpine K Repeats

Time: ~74 minutes
Distance: 10.2 miles

W/u: 21:41 for 3.03 miles
W/o: 8 x 1k with 2 mins rest
C/d: 15:22 for 2.01 miles

It was an early morning to be out at McApline for a good workout. The boys on the Queens team were doing 8 x 1000m starting on the backside of the hill. The route began on a narrow section near the swamp, ran around the pond counterclockwise, and finished back at the starting point. Coach Simmons didn't give any instruction as to what the pace should be, but I new it would be fast as the team was geared up for on of their first endurance sessions of the year.

Mike Crouch and Oscar Ogwaro ran the first few out front with Fitsum, Nelson, myself and the Germans working together about 5 seconds back. The pace felt honest but not pressed for the first 4. I found a nice rhythm each interval and was able to maintain throughout the entire repeat. On number 6 the instruction was to finish at the top of the hill and work on good technique. I was able to close about a 15 meter gap to 1 second at the top of the hill as I passed Fitsum and nearly caught Mike. That by far was my best interval. We hammered number 7 and closed things out on the last one.

Splits: 3:02.99 (1:56), 2:59.15 (1:57), 2:56.65 (2:01), 2:55.73 (2:04), 2:56.20 (2:02), 2:58.18 (2:03), 2:51.45 (2:07), 2:55.65 for 37:47 total and 2:57 average.

I'm entirely pleased with this workout, definitely the best one I've run in weeks. The fitness is still there and I'm moving in the right direction.