Today was the best workout of the season so far. Wetmore works us up to this workout throughout the season, building aerobic ability to the point at which these are manageable. I was assigned 4x1 mile repeats at 4:40 per mile with 400 meters of jogging between intervals. This seemed ridiculous at first since I haven't even ran a 4:40 mile before, but I trusted his judgement and tried not to think about it too much. He also handed us some bags of Endurox (which works really well by the way) before the workout (I am pretty sure he wanted to scare us with how hard the workout was going to be). We did a three mile warm up, some strides, then hit up the workout. The first mile was 4:40 flat and felt really easy. The second mile was 4:41 and again, did not feel too hard. The third mile hurt a bit more around 1,200 meters, but again we ran almost exactly 4:40. On the last repeat we went out pretty slow. We hit 71, 71, and 70 for the first three laps. On the last lap, however, we kicked into gear running a 67 finishing in 4:39. Yeahhh! That felt good to hear 4:30's at the end! This workout was tough, but definitely manageable. I thought that the 400's we did earlier this season were much tougher. I will take a bit of added distance to slow the pace a bit. They said that this workout is about equivalent to 14:30 for the 5k on the track at sea level. I guess we will see come track season! | 