I ran with a bunch of people this morning. After about a 2.5 mile warm-up Sasha and I started a 10 mile tempo. Michelle came with us for the first mile, and then did a few more mile repeats (sometimes 2000 repeats) with us at certain points of the tempo. We ran the 5 mile tempo twice again and we finished in 56:30, (56:38 for Sasha) which is much faster than last Saturday. Here are our mile splits (miles with the same coloring were run along the same portion of the 5 mile tempo). 5:47 - Just getting warmed into the tempo (1:32 first quarter)
5:43 -
5:40 - First turn around halfway through
5:46 - Slowed a bit so Michelle could stay with us
5:43 - Halfway split 28:39. Second turn around at the end of this mile
5:37 - Michelle ran the second half with us, but we actually sped up a bit (2:49, 2:48)
5:40 - Slowed a bit the first .5 for Michelle and then sped up (2:52, 2:48)
5:31 - Last turn around halfway through
5:37 - Slowed down just a little the first half mile and then sped up the second (2:51, 2:46)
5:26 - Was on pace for about 5:33-5:34 but ran a 1:16 last quarter to finish off the workout. Finished the second half in 27:51. Overall I think that it was a really good workout. I did not feel like I was really pushing it that hard, and I was able to progressively speed up without really increasing the effort much (not counting the last quarter).
| 