Pre-Race Workout

Time: 43:38
Distance: 5.98 miles

W/u: 20:22 for 2.59 miles
W/o: 2 x 400m w/ 200m jog, 2 x 300m w/ 100m jog, 2 x 200 w/ 200m jog
C/d: 13:20 for 1.64 miles

This evening Meagan and I headed out for a few extra miles. I needed to do something to get my legs ready for the Dilworth 4 Miler this Saturday. She had already done a pre-race effort and tonight was my turn. The purpose was to run hard and get some speed in the legs without tiring them out. This was a fairly simple workout that I came up with on the run over to the AG track.

Splits:
68.58 (63), 66.68 (1:28),
50.78 (30), 49.60 (61),
31.15 (56), 29.01 for 9:56 total and 2,800 meters (~5:30 pace)

The pace felt alright considering I was in trainers and not flats. I didn't feel like running over to the track with an extra pair of shoes. It was hot, but the distances weren't long enough to have the heat take that much of a toll. I am content with the workout, but it's really nothing that impressive. The final 200s felt comfortable.