Ladder Workout

Time: 73:18
Distance: 10.5 miles

W/u: 20:09 for ~2.5 miles
W/o: 2400m, 2000m, 1600m, 1200m, 800m with 400m jog. Or, think of it as 6 laps, 5 laps, 4 laps, 3 laps, 2 laps.
C/d: 15:47 for ~2 miles

Last night Meagan and I were coaxed into joining big John Nedlo for a workout at the Mt. Pleasant HS track. It was actually a decent facility with a turf field and bleachers set close to the end zone for optimal Friday Night Lights viewing. This is Texas in the fall after all. I designed a descending ladder workout beginning with 6 laps around the track at 6:00 pace. My hope was for Meagan to pick up the pace as the distance decreased. She did just that and hit...

Splits:
8:55.34 (5:57 through the mile), (2:04);
7:20.37 (5:52 through the mile), (2:04);
5:43.27 (2:10);
4:11.50 (2:11);
2:42.36 for 37:22 total and 9,600 meters (~6 miles)

It was windy on the backstretch and Meagan kept wanting to kick the final 130 meters of the interval. I held her back as much as possible and let her only run hard the final interval. Despite still being a little snotty, she ran well and closed hard.