July 16th, 2009
2 x 6-lap cutdowns @ 80/75/70 w/ 6min rest
Got in 3.05mi warm up before hand plus drills. Goal of workout is to run first 2 laps @ 80sec, then next 2 laps @ 75sec, and final 2 laps @ 70sec, finishing in 7:30. My previous attempts at this workout have never gone well so this was an experiment as the paces in the past were even slower (83/78/73) but figured based on previous workouts and my fitness I should try for a faster time at least.
Workout couldn't have gone any better! Started out nice and comfortable the first 2 laps, a bit slower than planned but even none the less. I then increased my pace no problem and still felt in control the next 2 laps, and finally still able to increase my speed a little for the final 2 laps - a few seconds slow but mostly due to the slower first 800m. I hit 5:12 at the mile with the first 4 laps, but my last 4 laps I hit 4:50 - that did not feel like I was running that pace at all which was awesome!
The second set I got under way after jogging lightly around for 6min (roughly half mile) and went even better than the first. I was a bit fast the first 200m as I tried to make sure I took it easy that first 800m, then I again had no problem picking up the pace the second 800m and by the final 800m I felt good. Had to push a little more that final bit but I expected to due to fatigue and just being later in the workout, and it was a faster pace ofcourse. I made sure to keep the arms nice and relaxed and not use them till I needed too near the end, why waste energy when I don't need to? Again, split 5:05 mile first 4 laps but my last 4 laps I split a 4:47, again this was not an all out feeling or anything, just out cruising along so I was pumped!
For my cool down I jogged a 1.5mi loop from the school, then met up with Christy for breakfast @ IHOP.....those pancakes never saw what was coming!!!! :D