Notes
Great work out! I could end there, but want to put down a few details
2x2 mile @ 5:05 pace, 5 minute rest between, 3 minute rest after
1 mile @ all out (turns out to be about 4:34)
I felt soooo relaxed on the 2 mile intervals. I wanted to run about 5:05 pace for the 2 mile intervals and bingo, there it was. It just blew by. I didn't struggle at all on the first one, just locked in on pace and was consistent throughout. For the second interval I somehow ran a 5:08 for the first mile and sped up a bit on the second one, but stayed totally in control and hit 5:04 for the second mile.
The mile was a weird one to get mentally ready for. I didn't really have any expectations going in, which was probably the right thing to do. I tried to catch my 400 splits, but I kind of got lost trying to stay focused on those. It would have been nice to have someone calling out splits so I could have just run rather than try to remember which lap I was on (10 is a big number to count when run 27/28 second laps). I definitely could have run faster than that with company - maybe sub 4:30. That's a pretty exciting thought. I have been doing a lot of speed work so not surprised that I didn't have much trouble with turnover. I would have liked to have stayed on pace for laps 2 and 3, but overall a great effort.
Lifted afterwards at the gym with Zac and felt strong and alive and healthy and even well rested. Everything is clicking into place.
3 mile cool down