2.2 mile warm-up in 16:11 (7:21s). Then took about a 5 minute rest and talked to the WGHS distance coach. The team was planning on running a mile and 800 meter time trial at the track today, so I changed my plan. Hit the next 3.1 in 19:24 (6:15s). Then did .3 mile cool-down to the track where I hit 3 x 1 mile @ M-race pace (6:52,6:56, and 6:45) with a few minutes rest in between each one. Then another .3 before hitting my second 5k, except I shut this one down at the 3 mile mark. The first one was more downhill than up with a slight tail wind. This second one kicked my butt a bit more and my intent was not to get to a point where I was going 100% for the distance, but keeping it in the range of controlled speed. As such, I shut it down at 3 miles when I was beginning to feel the control slipping. 3 miles in 18:46 (6:15s). Then did 1 more mile at M-race pace (6:51) after 2 minutes rest. Finished with 1.3 mile cool down.
Total miles for the day was 14.2. A good quality day I felt. | 