Notes
Met Delbert for an interval workout. Planning on running several sets of quarters at 5K pace.
2 laps in lane two of rec center equals 381 meters. Takes 8.4 laps to equal one mile according to posted sign so we plan to run 2 laps at equivalent 5:25 -5:20 quarter mile pace. 39 sec laps X 8.4 laps/mile = 5:27 mile
2 laps in lane two = 381 meters. Attempted to run most intervals right on the line between lane 2 and lane 3. Anyway........
One mile warmup. Drills and 4 striders for another 1/4 mile or so.
381 meters x 4 x 3 sets with a 190 meter jog between intervals. After 4 intervals we walked one lap then jogged the second lap and repeated the set. Looking to hit as close to 72 sec intervals as possible with goal to decrease each of three sets about one second average depending on how previous set felt.
1-4 intervals: 78/ 74/ 71/ 72 sec; 78s = 5:25/mile pace; 74s = 5:10/mile pace; 72s = 5:02/mile pace
5-8 intervals: 72/ 72/ 71/ 71 sec; 5-flat/mile pace
9-12 intervals: 70/ 70/ 70/ 70 sec; 70s = sub 5 min/mile pace
One mile cooldown and stretch
Felt good. Ran last 7 intervals on feel and only looked at watch when finishing 2nd lap. Only felt like "pushing" on 4th intervals of each set. Interested to see how I feel on Friday but this was a quality workout which will be a great building block for later speedwork going into Spring time.