16 x 200m on / 200m off @ 35 / 55 seconds (6min pace for 4 miles total basically)

  1. 35 / 53    88 lap
  2. 35 / 53    88 lap
  3. 35 / 52    87 lap    1K split @ 3:31
  4. 35 / 51    86 lap    5:49 mile
  5. 34 / 52    86 lap    2K split @ 7:15
  6. 34 / 54    88 lap
  7. 35 / 54    89 lap
  8. 34 / 55    89 lap    5:52 mile (11:41 2mi)    3K split @ 10:46
  9. 34 / 53    87 lap
  10. 34 / 52    86 lap    4K split @ 14:34
  11. 31 / 52    83 lap
  12. 35 / 54    89 lap    5:45 mile (17:26 3mi)
  13. 34 / 52    86 lap    5K split @ 18:00
  14. 34 / 53    87 lap
  15. 34 / 54    88 lap    6K split @ 21:47
  16. 33 / 52    85 lap    5:46 mile (23:12 4mi)

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.