Notes
6 Mile Progression (6:00-5:10) w/ 7' res+ 2x (1200 w/400 jog+ 800 w/200 jog+ 400) w/400 jog. Woke up to the streets and sidewalks of IC under a thick layer of ice. Overnight freezing rain left things completely un-runnable and dangerous to even drive. I had intervals mixed with 20' hill cycles so that was out of the question. Johnny gave me this workout as an alternative. I marked out the miles with cones for the outside lane of the lower track for the progression and did the faster intervals on the banked track. I started off very easy, so easy that I was surprised that I was actually under 6:00. From there I was able to almost perfectly drop 10 seconds per mile. 5:55, 5:46, 5:36, 5:25, 5:15, 5:01. I was feeling smooth even through the last third of the run when I was running faster. 33:00 for 6 miles. I popped outside during my 7 min rest to put money in the parking meter. I had the option to go 8' and after the first 1200/800 I was kind of thinking I should have taken the extra minute. Opened up with a surprising 3:27.1 (70/69/67) but then the following 800 I felt heavier than expected; 2:17.7 (69/68). I wanted to attack the first lap of the 400 but the 200 jog rest felt very short and I only ran 66.0. I began to dread the following reps but knew they'd get done one way or another. the second 1200 was a tad frustrating for the fact that I was pace locked and trying to accelerate in the second half; 3:28.9 (70/70/68). From here I just wanted to be able to match the first set's splits. 2:17.4 (70/67) thanks to a strong last lap. I was finally in the homestretch and the shit-factor had at least leveled off and wasn't increasing into the unbearable zone. Closed in 65.0. Solid mix of work today, especially with the curveball of an ice storm making running outside impossible.