4 x Mile @ 10km Pace

I felt a bit better tonight than last week so I was hoping to run well. We were actually supposed to run at HM pace but I decided to run at 10km pace and take a couple more seconds of rest. My goal was between 5:00 and 5:10 with 2:30 rest. Splits and rests were:

5:10 (2:31)

5:04 (2:36)

5:06 (2:36) - I got forced to lane 4 on two turns here

5:05

The workout went well but there was a lot of traffic on the track that made running in lane 1 a little difficult. I suppose working through traffic like that is good training for a race like Mayor's Cup. I started the workout with a 3 mile warm-up (21:30) and finished with a 2.2 mile cool-down (19:16) and 4 easy strides. Total = 10 miles.

4 x Mile @ HM Pace w/ 400m rest

I treated tonight's workout as a pacing workout for the Applefest Half Marathon this weekend. I felt pretty good going into the workout and just wanted to nail down the feel of running goal pace, which is about 5:30 pace. Splits and rests were:

5:30 (1:46)
5:22 (1:52)
5:26 (1:55)
5:23

The recoveries were pretty brisk, but I was completely recovered halfway around the track and just wanted to bang this thing out. I do not think that I did a great job of hitting pace, which is usually my strong suit. I can generally hit lap splits within a second of goal pace but tonight my quarter splits were all over the place, ranging from 78 seconds to 84 seconds. On top of that I was too fast on the last three. Rest up for this weekend and hope for cool, dry weather. Total = 10 miles.