16 x 200m on / 200m off @ 35 / 55 seconds (6min pace for 4 miles total basically)
average = 34 / 53 seconds
Great workout! Tim gave me the option of doing 4-5 mile repeats or I had suggested this workout - I opted for this one since I have not done this type since college, and wanted something different. Ran up at MHS track - most of the week it had been in the teens for weather, windy and freakin' cold! Got in my 2 miles of warmup - 1 mile, drills, then 1 more mile in reverse (all on the track). Made sure I got myself plenty warm for this as I planned on running it in shorts despite the chilly weather - it wasn't too cold out this day, but still needed to make sure I had a good warmup and the legs loose before running in shorts.
The workout itself felt so easy, just like clock work. Wind wasn't really a factor in this as it was relatively calm (slight breeze on the resting segments but that was about it). Just fell into a rhythm and rolled along! Really tempted to add on 4 more to make it 20 total since that was what I always did in college, but decided to take advantage of this day and just leave it at the 16 Tim said to get in. Never know when I get a day like this...ha ha ha. Cool down I got in 2 more miles on the track, ran one lap with one of my athletes on the track and the rest on my own - 1 mile one way, then reversed it for the 2nd one.
Later that evening I met with Serena after her chiropractor appointment and we ran 10 miles from school - I planned on only around 6-8 but I felt strangely comfortable and relaxed on the run with her that I decided to just run the whole loop. Definitely did not feel like I had done a workout earlier that is for sure! All in all a good day.