Once again, I arrived at the track with no intention of running even a step outdoors. Warmup and cooldown were both 3 miles in 21 minutes on the treadmill, run in identical fashion. A no-brainer given the state of the sidewalks outside. After drills and strides, the workout was as follows:
first set:
2:25, 2:26, 4:55 (even split)
second set:
2:26.5, 2:24, 4:52 (2:26.5, 2:25.5)
recovery was 2.5 minutes between 800s and 3.5 before and after the 1600s. Overall the workout went well and everything was under control. I decided to go out on a bit of a limb on the final 1600 and was able to hit the number without undue extra effort, although it did take a 72 final 400 to do it. I had been leaning toward tacking on a pair of quarters at the end, but the left hip started tightening up after the last 800. Prior to that it felt fine. Not nearly as stiff as last Tuesday, esp. on the cooldown. In hindsight, assuming the hip would have held up I definitely could have tacked on a third 800 to the first set at this pace.
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