a blog about running fast with style
Wednesday Night Speed: 6 mile flow run last mile fast
And we are back on the track, well, at least for the announcements. Nope, no repeats ending in meters, today we flow.
6 Mile “flow” workout, first 5 easy (~slightly slower than 1/2 marathon pace), then pick it up hard. First 5 miles will be “ins and outs” around the outer, hilly loop of Green Lake.
|Group Number||5 Mile Pace||Last Mile|
|Group 1||5:12-14||~15 sec faster|
|Group 1A||5:24-25||~15 sec faster|
|Group 2||5:40-42||~15 sec faster|
|Group 2A||5:56-58||~15 sec faster|
|Group 3||6:12-14||~15 sec faster|
|Group 3A||6:31-32||~15 sec faster|
|Group 4||6:40-42||~15 sec faster|
|Group 4A||6:52-54||~15 sec faster|
|Group 5||7:04-06||~15 sec faster|
|Group 5A||7:15-17||~10 sec faster|
|Group 6||7:44-45||~10 sec faster|
I picked group 4A since 6:52 is slightly slower than my half marathon pace. We lined up and I quickly realized I was in trouble. I was the only group 4A-er and there was no one from group 4.
Ugh. Here we go again… all alone.
I’d had a bad day at work so this sort of just capped off the day. After one lap I was alone and as I passed my coach he asked me where my group was… good question right?
Down to the GL. I was nervous since Saturday was a mental struggle. I had a hard time trying to find my pace alone. Still I managed to settle in and here’s how it went:
Mile 1: 6:41
Mile 2: 6:47
Mile 3: 6:47
Mile 4: 6:41
Mile 5: 6:42
Mile 6: 6:11
Average pace: 6:39
Miles 2 and 3 were on the gravel and while my pace didn’t feel like it changed at all clearly it did. Overall I felt good and the last mile felt really good so I’ll take it. Nothing like a good workout to end a not some awesome day.
CIM… countdown is O-N!
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