We ran an easy warmup, which is just over a mile. Some striders and then stretches. Then, we keep asking Coach Nathan what we are going to do today. He gives some outrageous workout plans and then tells us 12 x 440's at mile pace with 1:15 recovery rests. We broke it down into 3 sets of 4 reps.
Sounds like a great workout for 5k practice. During my own speed workouts, I was running 4 reps, so this should be pretty hard. I had to keep my speed in check and not dart off too hard like last week.
My mile time was 6:07, so I figure my splits should be around 1:32. I did good. I ran all my splits between 1:27 and 1:33 except for the last one, which I ran in 1:39. I had a hard time breathing on the back stretch as I got a cramp in my middle abdomen. I think it was my diaphragm and it made breathing slightly unbearable.
We actually only ran 11 reps total. Coach noticed that too many of us were hunched over and sucking wind during the 2nd set and he cut it short by 1. We ended up doing sets of 4, 3, and 4.
It was a good workout and I kept myself from trying to compete with the lead pack. I stayed either at the tail end of the middle group or at the front of the rear group for all the reps except that dreaded last one.
Finished up with a slow 1 mile cooldown.