Mile Repeats
WU/Stretching & Drills
2 Strides
4 x (200m @6-6:30s, jog 100m)
2 minute jog
5 x 1 mile with 2 minute active rest (jogging) between
Ran these at the track with the boys and basically acted as the caboose (though the last one was fun when they were really tired and i caught a few!!) Choose to run these slower than our 8k paces with the focus being on the "3rd lap" snce I have so many milers in our group. Weather started at upper 40's with full sun...
SO, my splits were as follows (with the goal being 6:45's so just under AT pace) 6:46, 6:48, 6:43, 6:42, and 6:20. Had too much fun on the last one, so I know there really was room to go faster on these. Generally I start the boys here just to bust the rust a bit. Compared to the summer, the boys had a hard time just doing 3 of these at this point to compare. With me being the caboose this time, it is definitely time to step up their pre-season paces!!! YAY!
Cool Down.
Also very excited to see them talking through most of this workout (until the 3rd laps where I asked them to be "present"). Good stuff! |