Cinco de Mile

Today’s workout was not the suggested 400, 1600, 400 (i.e. mile for time).  I’m sure I’m not the only one partly glad we didn’t run that workout.  However, the only reason I wanted to at all, was to use the title of the post.  I’ve decided to use it anyway.

The workout was 3 x 400 followed by 2 x 200 – twice.  It was really a preparation workout for next week’s mile time trial.  The goal was to run all of the intervals at (or slightly faster than) mile pace.  We recovered with a 200 easy jog between each interval.  It didn’t seem that complicated, but some people had trouble knowing what was next.

It was a very solid workout for most of us.  It wasn’t really all that taxing because the intervals were so short and we had nearly full recoveries.  We all stayed pretty close together and held the pace.  The second set was a little faster than the first.  My splits on the first set were 78, 76, 75, 36 & 35.  The second set splits were 74, 73, 73, 34 & 33.  Now I just have to find a way to make that translate to a fast mile.

So, the workout is set for next week: 400 (mile pace to get the legs warmed up & a feel for the pace), full recovery, mile for time, full recovery, 400 (at the same pace as the mile.)  Be there.