Wednesday, March 17, 2010

McAlpine Mile Repeats

2.25 mile w/u
Target: 6xmile @5:40 w/3 mins. rest
Actual: 5:44, 5:36, 5:33, 5:32, 5:34, 5:29
1.25 mile c/d
Total: 9.5 miles

Considering that this workout was done on the trail, at 7am, in 40-degree weather, I was pretty pleased with how things went. Jordan already stole my thunder and posted a solid recap, which means I'm once again taking the easy way out and linking to his blog for all the details. One thing I will add is that I found a similar workout from last spring for comparison's sake. Almost exactly a year ago, Jordan and Scotty paced me for 5xmile on the OU track, averaging about 5:45. Today I averaged 10 seconds faster per mile for six intervals on the trail, which is a significant improvement. Two weeks after that workout I ran 36:11 at Stanford. Two weeks after this workout I'm shooting for the outdoor auto time of 35:30.