Workout with the Black Sheep at East High track. We had a group of 12 which is pretty good for this time of year. After the customary warm up and 800m of speed changes, we ran 4 x 1 mile with each 400 within the mile increasing in pace -- ideally, M, HM, 10K, 5k pace. I struggled and felt slow the first mile, 5:58. Then picked it up a bit for the last three, 5:41; 5:37, 5:29. The last 200 of the final interval was a good effort. It took me back to running the 200m when I was a kid and would get that nauseating feeling turning into the home stretch knowing I had to run as hard as I could. | 