Mile 1 - Macklin and I took off at 5:40 pace, feeling pretty good, but also feeling the speed from yesterday's 200s... this made me want to be a bit conservative, so 5:40 was OK.
Mile 2 - Feeling better, looser. Dropped the pace to 5:35, starting to roll and feeling like I could pick up the pace.
Mile 3 - My shoe came untied, stupid Clay, so I had to stop a sec to fix that. Macklin started pulling away, he beat me to the turn by about 5 seconds, but took a larger turn so we started the 4th mile together. I hit the 3 mile at 16:40, kncoking out the third mile in 5:25, Mac was probably more like 5:20.
Mile 4 - This one hurt a bit at the beginning and again at the end, I really fell off pace, it didn't take long for Mac to put some distance on me, but I held as best I could. He hit the 4 mile just under 22:15, I hit it at just over 22:25 covering the 4th mile in 5:45. Crossing this mile marker I felt better physically and mentally knowing there was only 1 left.
Mile 5 - Shortly into this mile, Mac ran into the crossroads ahead of me and was held up about 45 seconds, I was held up about 25... it was a breather neither of us really wanted, but we got it due to traffic. We took off and once again he gapped me quickly, but I focused and tried to hang on. He hit the 5 mile at 27:30, I hit at 28:00.
Overall, my legs felt pretty beat during the third mile and twice during the fourth mile, but I learned that there is always more in the tank since I felt pretty good hitting the fourth mile and finishing.
The 25-30 second at the crossroad helped the last miel, so I would add up to 10 seconds to my time if I didn't get that breather.
Type: Tempo/Lactate Threshold
Workout: 28:00 (Lisa 30:32, Macklin 27:30)
Goal Pace: < 5:35 (Lisa <6:25)
Actual Pace: 5:40, 5:35, 5:25, 5:45, 5:35 (AVG 5:36)
TOD: 7:00am
Warm up: 1mi
Warm down: 2mi
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 8
Weekly Mileage: 27
Posted on
Tue, November 24, 2009
by Clayton Burnett