Dan and I headed back to the Dome for our weekly indoor track workout. This would be our first week doing four miles worth of speed (we’d previously done 3 miles and 3.5 miles). I was a bit worried as I was still pretty sore from racing on Sunday. Two days is not enough time for me to completely recover from racing, Dan recovers in about 2 hours. Jerk! J
We hit the track for an easy 3 mile warm-up then switched into racing flats and did another mile with strides. I was feeling a little better as we rolled into the workout. The plan was to aim for 82’s for each 400, or about 5:28 for the mile. Neither of us was sure if that would be do-able. Dan took it out and was consistent as always and I took over for the 2nd half (we’d alternate each 800 during the workout). We hit right on 5:28 for the first one and it felt reasonable. Our rest was just shy of two laps (552 meters) or about 3.5 minutes. That seemed sufficient; I think one lap (like we did last year) was a bit too aggressive. The next two miles were 5:24 with the only bad note being my taking us out in 84 for the first 400! The final mile was pretty even, with a quicker last 400 for a 5:21.
We wrapped it up with a 2 mile warm-down and hit the road. On a side note, we chatted a bit with Franklin Pierce track coach Zach Emerson (11th ranked junior at Mt Washington with his 1:13:57 in 2004). This is the first year of the program and he had a large group working out on the track.
4 x 1 mile
We did the same workout a year ago, but it was three days after racing the flat Fudge 5k, we took a shorter rest and still had a solid workout.
4x1 mile w 300 rest