McAlpine Repeat Ks

Time: 65:25
Distance: 9.40 miles

W/u: 24:54 for 3.30 miles
W/o: 5 x 1k in 2:54 with 30 sec. rest
C/d: 23:08 for 3.00 miles

This is pretty much my last big workout prior to running up in Providence, RI on the 20th. Jailhouse established the pace at 2:54/k which is about 4:40/mile. The workout originally was going to be on the roads but I don't know of a good 1k course here in Charlotte yet. All the areas that I run have some hills or cross streets and nothing would really work for this workout. Thus, I went out to McAlpine with some members of the Queens team to run on the Footlocker course.

I wasn't thrilled with having to run back and forth on the first 1000 meters of the course, but it had all the markers I needed. I started aggressively, and tried to run strong and tall. I felt good but I couldn't hit the paces right as the way out seemed slightly uphill and into the wind and the way back didn't give me back all the lost time. I split:

3:00.14 (32.10), 2:57.55 (31.57), 3:06.43 (30.72), 3:06.70 (31.80), 3:06.57 for 17:23 total.

I'm not really sure what happened out there but I wasn't on point. I felt relaxed but maybe wasn't getting all the traction I needed on the dirt to run under 3:00. I'm not too concerned with things because I was still able to stretch out the legs and open the lungs.