Approximately 8 miles in 55:00
TLDR: 3 x 1 mile in 5:06.5, 5:48, 5:42
Full Version: I drove to the track at Lone Peak High School this morning to run a speed workout. I have been curious lately to see what I can run a mile in. I would like to be able to break 5:00 for the mile in the near future as I have not done so in a long time. My plan was to run a mile all out to try and do just that. I warmed up for about 2 miles prior to running the mile. During my warm-up I ran 3 x 100m strides to try and get a feel for 5:00 pace. I felt like I had trouble figuring out what the correct effort should be, and after running the third stride I was also feeling kind of tired, so I extended my warm-up by two laps in order to try and relax a little more before the start.
I started the mile, and still had trouble figuring out what pace to run at. I hit the 400 meter mark in about 76.5 and was concerned because the effort did not feel as easy as I thought it would. I tried to pick up the pace on the second lap and did speed up a little, but was only able to run a 74.5 (2:31 at 800). I tried to maintain this effort for the third lap but I was starting to hurt a little despite the slower than anticipated start and I could only run a 77 (3:48 for 1200). I knew that running a 72 for the last 409 meters was not going to happen, but for some reason I thought that I could run that pace for 400 and I tried to speed up in an effort to run an extended kick. I felt like I was working harder, and I thought I was speeding up so when I crossed the 1600 meter mark in approximately 5:05 (another 77) I was a little surprised. I stopped my watch right as I hit the mile mark to finish in 5:06.5.
I then ran 4 laps recovery in 7:37, which was a little longer than I had originally planned (plan was about 5:00) before running the first of two tempo miles. I started this mile with a goal pace of 90 seconds per lap to start with the plan to speed up a little based on how I felt after that first lap. I ended up running a 5:48 (90, 85, 86, 85, with 2 sec diff for the last 9 m). I then ran 4 more recovery laps in approximately 7:32 before running the final mile in 5:42 (84, 87, 83, 86, +2 sec). After the final tempo mile I finished by running 4 more recovery laps, plus a little extra to make up the differential between metric and imperial distance so that I would have a total of 8 miles for the run.
So, all told I was not disappointed with how things went. The two tempo miles felt easier than I was expecting, but the all out mile was a little slower than I was hoping for (but realistically was probably more in line with the workouts I have performed recently). I feel like I need to work on learning how to really kick at the end of time trials/races as I frequently am hesitant to really hurt and run all out at the end of these efforts.