Mile repeats

Mile warm up in 7:06 followed by 3 x 1 mile in 5:35, 5:44, 5:49 with 2:00 rest in between. 1 mile cool down in 7:47.

Averaged 5:42.6 per mile, which is better than the last time I did this workout on June 3 when I averaged 5:56.3 per mile.

I was pretty spent at the end, and I obviously did my first mile too fast again, but I'm happy with the workout. It was a good day to do it... upper 60s with a light rain. I had a moderate headwind the last .2 of each repeat. I'm also happy with my times because I did the workout in the morning after waking up, which is usually when I'm slower.

Mile Repeats

Hardest workout of the spring/summer so far. I'd been putting it off (I was going to do it Monday, but it was 89 degrees), but today was a good day temperature wise. It was only about 65 degrees. I had a tail wind for the first .25 miles and a head wind for the last quarter.

1 mile warm up in 7:20, then 3 x 1 mile hard with 2:00 standing rest in between. Times were 5:45, 5:56, 6:08 for a 5:56.3 average. 1 mile cool down in 8:06.

Obviously, my times dropped off a lot, but I actually surprised myself with that first one. I didn't really know what to expect going in. I'm happy that I averaged under 6:00.

Here's a similar workout I did last June 5:

1 mile warmup (7:33), 3 x 1 mile, 2:00 minute rest, 1 mile cool down (8:37). Ran 5:59, 6:01, 6:01. Was going to do 3:00 rest but felt rested enough to just do 2:00 rest. 75 degrees and muggy. Went at 5 pm. Went faster than I thought I would have.

Today's workout

Mile warm up (7:01), 4 x 1 mile hard w/ 2:00 rest in between. 5:42, 5:45, 5:51, 5:51 (5:47.25 avg; SB and CR. Previous 5:51.4 on 6/24) Mile cool down (7:54). 81 degrees and sunny but not overly humid.

Bumped up the number of repeats to 4 after doing 3 x 1 mile two times earlier this summer. Today's was definitely the best so far. Slowly but surely getting faster. A month ago I did the same workout in similar conditions and went 5:41, 5:54, 5:59 and only did three repeats. You can see today's was faster. So I'm making some progress, but there's still a long ways to go.

Workout

3 x 1 mile down Genessee with 2:00 rest in between. Went 5:41, 5:54, 5:59 (5:51.4 average). Very hot, 80 degrees. 7:17 warmup, 8:02 cool down. Calves sore. Was pretty spent at the end. Good workout.

6/5 workout

1 mile warmup (7:33), 3 x 1 mile, 2:00 minute rest, 1 mile cool down (8:37). Ran 5:59, 6:01, 6:01. Was going to do 3:00 rest but felt rested enough to just do 2:00 rest. 75 degrees and muggy. Went at 5 pm. Went faster than I thought I would have.