September 11th, 2008

3-2-1 Mile Cutdowns

Day off - went ot to Creve Coeur Lake to do a 3-2-1 mile cutdown workout. 3mi goal was 5-10 sec slower than 10K pace (5:20-5:30 range)....the 2mi goal was 5-10 sec slower than 5K pace (5:05-5:15 range)....and then blast the mile....the rest was active jogging for 6 minutes between each. I ran a mile warm up and drills before hand, then got going.

3 mile started off feeling a little quick than what I thought 5:20 pace was so I backed off a little, but felt good overall. I ran around a little for the 6 min and then jumped into the 2 miler.....splits = 5:12, 5:25, 5:26 = 16:03

I started off faster than what the final 2 felt like in the 3 mile, but seemed to slow a little by the end. Turned around and jogged out 3 min before heading back to get in the 6min total for rest before starting the final mile to get back to the start..... splits = 5:14, 5:20 = 10:34

The mile I tried not to take it out too fast and burn up, but felt pretty good probably through the first half, then I felt a little tightening so tried to relax the body as I went......split = 5:04

After I finished the mile grabbed some water than just continued around the path for my cool down - 7:22, 6:59, 6:57, 4:02 (6:59pace). Had hoped the mile blast would have been under 5, but perhaps it was paying for that first mile in the 3 miler, or just some dead legs after this past weekend. For the most part though at least the times were pretty close to pace. Weather was great!