If It's Good Enough For Mo Farah...........

During the mens 10,000m final in Beijing two weeks ago I heard Craig Masback mention that one of Mo Farah's workouts is: mile,1,200m,1,000m,800m,600m,400m,given my claim to being a "pale Mo Farah" I figured why not have a go at that myself?                                                                                                        Working in a 10 lap warm up/cool down the workout came out to 6 miles......ldeal for the "long Saturday repeat" and w/ one final repeat on tap b4 5th Avenue Mile and my 6 week "off season" 5 day/55mpw I opted to make yesterday my maiden voyage at the "MF Repeat"                                                                                                                                                    
Arriving at a near deserted Lower Merion high school track just b4 1pm I braced myself for what was either going to be a fun experience or a classic"really I signed up for this?"
5 lap warm up conducted in an already warm sunny lunchtime I braced myself for the "unknown"
First workouts are always a bit of a "crap shoot" when you don't have a  target time to aim at but I opted for the following times and hoped for the best:
Mile-5.40
1,200m-4.00
1,000m-3.20
800m-2.40
600m-2.00
400m-70

Mile
1.20-1.16-1.41-1.13=5.30.3
Solid start but lap three underlined why I abandoned the traditional mile repeats earlier in the year,that said a nice kick off to proceedings

1,200m
1.20-1.23-1.18=4.01.7
SO close to my target time,a second off that second lap and I could've had it.......

1,000m
1.20-1.23-36=3.19.9
Check out Mr Consistancy,a third 1.20 opening 400m to set myself up nicely,three down,three to go!

800m
1.20-1.21=2.41.0
Yeah so close "only' counts in Horseshoes but c'mon,the track wasn't the only thing that felt like it was on fire!!

600m
1.17-37=1.54.3
Bucking the 1.20 opening 400m trend when I needed too I took a sizable chunk of change out of my target time

400m
73.20
Hey not too shaddy,I'll take a closing lap of 73 seconds in a 1,500m/mile anyday!!!!

All in all not a bad lunchtimes work,if I say so myself,I look forward to October 31st the next Saturday I step on a track for repeats,this will be my "go to" Saturday long repeat,it'll be fun trying{and hopefully} lowering my times.....and who knows maybe tweaking the three min recoveries......one step at a time "Pale Mo" one step at a time.......