I did these on Wednesday instead of Thursday because I plan to run the Oil Run 5K in Smackover on Saturday. We'll see.
These felt easier than last week, though I believe I went a little faster.* I ran 3X6X200 meters, with 60-second, 100-meter intervals between the 200s and four-minute 400s between the sets (I cheated a bit on the intervals, ranging between 54 and 58 seconds between the 200s and 3:38-3:41 between the sets). I got the first set in 56.5, 57.3, 53.7, 55.4, 52.5, and 54.6; the second in 56.0, 57.2, 52.8, 54.1, 52.5, and 51.0; and the third in 54.0, 55.0, 53.0, 53.0, 51.9, and 46.9. I continued jogging after the final 200 for 500 meters to complete four miles (actually 6400 meters, or about 35 yards short of four miles) in 40:27.
I walked and jogged a mile down in 12:25 to complete five miles in 52:52 and felt great.
When I showed up, there were three 30-something guys in the crowd of walkers doing fast intervals (three laps, or 1200s, at about a 5:10 mile pace). They were there when I finished, helped clear a path throughout, and made me less of an oddball.
*about two hours later, I went to the four-and-a-half minute bother of adding the times from tonight and last Thursday and dividing by 18 to determine that indeed I did go faster. Last week I averaged 53.79 seconds; tonight, 53.74. At this rate of improvement, I will reach the speed of light approximately 15 minutes before the Universe is declared void.
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