77F. I did my big workout for the week today at the track. Stole the idea from Flatlander and did 6 x 1000m, with 600m active recovery.
First, a 6+ mile warmup, averaging 8:04/mile.
Then the 1000s were 3:48, 3:52, 3:48, 3:49, 3:53, 3:47. Average was 3:49.5 - if you're like me a 1000m time means nothing to you, so 3:49.5 converted to min/mile is 6:09 AP. The 600m recovery jogs averaged about 8:40/mile.
Really happy with my performance today. If I recall, I recently did 12 x 400m at the same avg pace. It was about 5 degrees cooler today though, with less wind, and a slightly higher percentage of recovery time today, but these 1000s were controlled while I was flailing on the 400s. The recovery time was still in the 50-90% range recommended by Pfitz in his book (although I came pretty close to 90% on my slower recoveries toward the end) so I'll chalk this workout up as a success.
Cooled down back home until I got to 15 miles total. 7:43 AP on the day. |