9.65 165/184 1:06:55 (6:56 pace) 1.875 mile warmup, then 3x1 mile at 6:20 with 0.25 rest at 8:00 after each, then 2 miles barefoot and 1.875 warmdown. 1.875 146 14:13.5 (7:35.2 pace) 1st mile 0.25 splits 163 1:34.8 174 1:35.1 177 1:33.5 179 1:32.2 - 6:15.6! Rest 170 2:01.8 2nd mile 0.25 splits 170 1:34.3 179 1:33.9 180 1:35.9 180 1:34.1 - 6:18.2! Rest 172 2:04.1 3rd mile 0.25 splits 172 1:35.5 180 1:34.6 1:81 1:35.3 182 1:31.9 - 6:17.3! Rest 173 2:05.4 - take off shoes 0.25 splits (0.5 on track, 0.5 on football field - mini figure 8s with tight turns at the end-zones, repeat) 157 1:59.6 161 2:02.1 165 1:38.2 173 1:37.5 - 7:17.4 165 1:52.1 165 1:55.1 168 1:39.9 170 1:34.9 - 7:02 - put shoes on 1.875 166 13:20 (7:06.7 pace)
Clearly, running barefoot on the track causes me to slow down (7:48.9 mile) - blister prevention - resulting in a lower HR. But barefoot on fake grass without pushing too hard, even with tight turns results in better times (6:30.5) at the expense of heart beats. Hopefully, with the VFFs, I'll get the better times on the pavement!
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