Black Sheep workout at Liberty Park. I divided the 1.47 mi loop into 4 segments of between .30 and .45 in length. After a one loop warm up, we ran 4 total loops of speedwork based on the marks. (I'm probably making it sound more complicated than it was). On the first set, we ran the loop in 1/4 segments, stopping for full rest at the end of each segment. These were run at sub 5k pace. Josh Steffen and I were holding about 5min pace for the most part. On the second set, we ran the loop in 1/2 segments, stopping for full rest at the end of the first interval. The group was supposed to run these at a fast 10k pace, but that never works as a guide and Josh and I held about 5:10 pace. On the third set, we ran 3/4 of the loop, which is basically a mile and a small amount of change. Josh and I ran this mile in 5:17, and a couple of seconds for the remaining .01 of a mile. We jogged back to the start at the end of that one. On the fourth set, we ran a full loop, 1.47mi. My total time was 7:50. I tried to catch my split at the mile, I think it was 5:15. So I guess I slowed a bit on the last .47. Most of the group came in at about 6min per mile pace. Then a mile cooldown. | 