Notes
1 mile (faster than 4:55) w/4' jog+ 2 sets of 5x2:30 w/pace change every 30" w/90" float jog, 3' jog between sets+ 1 mile w/progression every 400m. The weather was nice, mid-50's and an 11 mph SE tailwind, although pretty humid. The drive took a little out of me, felt flat during the warm-up, I tried my best to not check the watch. Started out the first mile around 5:10 but I was just getting into it. Settled into a surprisingly comfortable rhythm about halfway in and ran 4:47.0. Took my 4' jog and got into the fartlek. Johnny made it more complicated than I typically like, but I thought the idea behind it was good. I didn't look at my watch until the final 30" of each rep and typically saw 4:5x-4:4x's. It wasn't until reviewing the splits that I realized two things: one, I was starting much much faster than I thought, and two, the paces were all over the place. the following are the mile pace/30": [5:27/5:01/4:40/4:41/4:45] [5:17/4:59/4:55/4:55/4:43] [5:08/5:11/5:04/4:54/4:34] [5:04/4:56/4:56/4:38/4:56] [4:50/5:00/4:51/4:52/4:51] // [5:12/5:06/4:48/4:46/4:49] [5:14/5:03/4:46/4:59/4:45] [5:18/5:00/4:49/5:07/5:09 (through the Gathering Place hills)] [5:15/5:08/5:10/4:59/4:51] [5:08/5:02/5:02/4:54/4:55]. I am not sure why it was so all over the place, I consciously surged every time my watch buzzed for the 30" sections. While I may not have hit the prescribed workout perfectly, I feel like I got the right purpose out of it, albeit faster than Johnny wanted. Finished with a snowball mile and I wasn't feeling fresh going in, my legs were starting to get heavy and I was tired. went 73.1, 71.7 and 68.6 for the first 1200 but when I tried to pick it up again I felt like I was bottoming out and on top of that I had a slightly uphill finish in the final 200m and my stride lost a lot of power running 70.1 to close for 4:43.6.