View Workout (Jake Avery)

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Mile repeats

March 31, 2017 (Afternoon)

Exercise Type: Run

Comments:
Today was just a nice smooth workout the main goal for me today was to work on my pacing skills and stay consistent throughout the workout. Conditions weren't great out there cold and windy, but it didn't affect us much. We started with a warmup into fall creek and then some strides then we started up the workout, the workout was: 4xmile starting at tempo and getting progressively quicker. This wasn't supposed to be a killer workout just one with some volume. We were going to be starting out at tempo and working our way down to somewhere around 5 min pace. We started out and I went up to the front to pace. We were really consistent through this one and hit 5:36 with even splits. It was on an 8;30 cycles so we took the recovery with whatever amount of time we had left. The next one Ben took the first lap and we went slowly so I took it from him and we negative split the rest of the laps but it was just squeezing it down slightly. To get the consistent paces I was just trying to push a little more each lap because it feels harder but your going the same pace. For that one, we hit 5:24 12 seconds faster. That one felt really good but my Achilles felt a little sore probably because of the cold. I was just going to keep working on my pacing and not try to kill it like I wanted to. The next one I paced it really consistently again this time to 5:12. 12 seconds faster. I and Noah were ahead by like 10-15 meters from everyone else. The next one was supposed to be 5 flat but Weishaar decided to change it to 800 where we went out at the mile pace we were aiming for but we squeezed it down the last lap, I wanted to see if I could keep the pacing consistent again for the last mile but I liked this too. I took it out in 75 right on 5 flat places then I and Noah came back in 65 picking it up a little bit each 100. Noah looked really good out there. Finished with a cooldown where I added a little extra on and called it a day.