AM: 10 miles, 5k relatively decent. I paced Jacob in his first sub-17 goal workout. He did okay. He did slip on one of the intervals (interval 4), and we did have to break it up into two sets, but overall he is close. Workout was 6x800, 1x200 with 85-second recoveries and 2:45 in between each set of 3, followed by 20 seconds recovery after the final 800 interval leading into the final 200m. I was wicked impressed by Dylan, who joined us for the last two intervals and led the way for I think the first time ever. I can see he was motivated by getting legged out on Thursday and losing on Saturday last week. It's nice to see him respond positively to adversity. You can't teach that.
Splits- 2:37 2:31, 2:37, 2:43, 2:38, 2:36, 0:30
PM- 8.55 miles, 3.5 fast with John. We chose 600s with 200 recoveries. I would prefer the longer interval stuff, but it's just a bit too hot to any sort of decent paces. Workout was- 9x600, 1x200 with 200 recoveries and 20 second recovery before the final item.
Splits- 1:55, 1:50, 1:52, 1:51, 1:52, 1:52, 1:57, 1:51, 1:52, 0:31
In complete reflection the day after, I kind of dogged one of the intervals in the middle (the 1:57). It was definitely a choice and not fitness related, as John took off that interval so I was solo. I mentally wanted to cheat because I figured I had no accountability. I need to avoid that if I want to progress. Choosing comfort is never the way to get better. Overall the workout was very doable and hit 5:00/mile pace the whole way while not reaching too deep into the tank. I felt control the entire way despite the tired legs from the AM.