McAlpine Mile Repeats

Time: ~64 mins
Distance: 10.05 miles

W/u: 22:08 for 3.00 miles
W/o: 5 x mile with 3 mins rest
C/d: 16:49 for 2.05 miles

I traveled out to McAlpine with the Queens team for a mile repeat session on a section of the greenway. We arrived to an absolutely packed main parking as several high school squads were racing a meet. I'm not sure which teams were in attendance but for a Tuesday at 4:30 pm, things were pretty serious. I knew that McAlpine is the host location for Footlocker South, but this was something else. The warm up went okay and we found our starting location from the 1.5 to .5 mile markers.

My goal for the workout was to run with Futsum in a relaxed manner. I held off on doing this workout by a day because it was going to be more advantageous to run with a group. Jailhouse had prescribed 4 x mile with the first 800 in 2:30 and getting after the second half with 3 mins rest. The Queens' workout was so similar that it made sense to run with them.

Splits: 4:57.28 (3:04), 4:51.43 (3:20), 4:50.42 (3:08), 4:47.73 (3:19), 4:53.85 for an average of 4:52.14.

I would rank this as one of my better workouts but I was definitely pushing today. I hammered the second half of the 4th repeat and my guess is that we went through mid-way in 2:28-2:30 which means the last 800 was in the 2:20 range. I struggled the last interval as Futsum was able to put a couple of seconds on me by the end of the interval. I was recovering relatively quickly and felt that 3 mins rest was lengthy. The last time I ran mile repeats it was on the track with Carrot Top and I split 5:03.84 (2:02), 4:59.58 (2:00), 4:53.50 (1:57), 4:51.63 (2:30). There has definitely been some improvement in the fitness.

Mike Crouch was running an absolutely stellar effort as I think he averaged 4:33 on the dirt. Pretty sick. He would come rolling by our group with about 300-400 meters to go after starting 15 seconds back. The kid is talented and a tremendous worker. It has been fun watching some of his workouts so far.