AM - easy run on the Planet Walk. No watch. (Adrenaline blue: 377 miles) PM - Little Workout at the USU track. The plan for today was 2x1600m @ 10K pace, with 400m recovery (2:00). I warmed up for a mile on my own, and then another mile with Cody, who would be using me as a pacer on my second interval in an attempt to break 5:00 in the 1600. It was starting to rain and get windy, so we decided to get going before things got worse. For my first 1600, I started with a 71, thought that was too fast, and settled down into 2:25 at 800m and 4:52 for the 1600m. Felt excellent. Cody did his strides in front of me on the front-stretch, which helped him get a feeling for the pace, and also blocked the headwind for me. However, the headwind died during the second half of the interval. For my second interval, Cody tucked in behind me. The plan was to run 73-second laps. The first 200 was 35, then 73 for the 400, thanks to the headwind that re-started. 2:27 at 800m. Cody started fading a little on the 3rd lap, and I hung back to enough to keep him in contact and take the wind on the front-stretch. 3:46 at 1200m. I told Cody he needed a 73. I picked it up a little bit and finished at 5:00. Cody was 5:04. This interval felt very good as well. No anaerobic running, and recovery was fast.
I did the exact same workout the week before Ogden, and ran 5:02 and 5:01. This time around,the 4:52 felt like the 5:02 back in May. I had a similar experience with my mile intervals last week vs. the analogous workout back in May. Hopefully this means I can run St. George at an effort 10 seconds faster per mile than Ogden, which would convert to 15-20 seconds/mile faster due to the greater downhill. We'll find out.
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