Getting Down To Business

Ok I,m finally getting back upto date w/ ye olde blog,since my return from Spokane on Monday I,ve conducted an easy 5 miler Tuesday,my second ever 4/4 sub 5 minute mile repeats Wednesday,an easy 5 miler Thursday b4 Fridays In And Out 400m repeats.
GP gave me these repeats last year as part of my prep for 5th Avenue Mile and it was always a given I,d revisit them this year the only difference being GP had tweaked the repeats slightly to try and get me to run faster this year,ever the coach that man,that,s why we work well together,he knows I won,t settle for second best I know he won,t let me,Dibble and Top Cat,what a combo!!!!
Following my stretches and mile warm up and mile of strides it was time for the workout,2x150m,21 seconds for the first,a 250m walk jog b4 the second one w/ a target time of 20 seconds,I haven,t done 150m repeats since April 3rd so on my first I wasn,t sure how to judge my pace and only managed a 23.28,not good enough,but knowing what I did wrong on the first I made sure to correct that on the second one and went 20.49,that was more like it.
A three minute recovery b4 the in and out 400s,four of them,my target times for the first two were 23.20.23 for 150m,100m,150m a 66 second 400m I went 22.15.21 for 58 seconds.....start as you mean to go on I guess?,I followed that one w/ a 23.11.25 for 59 seconds following my 5 minute recovery.
#3 was 22.20.22 for a 64 second 400m,I went 22.12.25 to clock another 59 second 400m b4 the fourth and final one,22.18.22 a 62 second 400m,I went 23.11.26 to clock 60 seconds.
I now had an eight minute recovery b4 my closing mile,4 and a half minutes into that recovery I lay down on the track w/ my legs up against the wall to try and drain the lactate acid out of my legs,the mile splits were1.30,1.27,1.25,67 for a 5.29 mile,god now I know how Pentathlon and Decathlon athletes feel after 4 and 9 events and have to finish on a 1,500m.
Aside from the physical discomfort I had to overcome the mental side of it,I,m used to running my mile repeats much faster so I had to try not to get caught up in all that.
1.34 for the opening lap,4 seconds off pace,b4 a 1.37 second lap,10 seconds off pace,though w/ just under 200m to end of that lap I felt a mental and physical bell went off inside of me that I was able to run faster than I actually was,a 1.32 third lap b4 closing in 69 seconds and as I told GP post workout I could,ve gone faster,he instructed me to do so next time out as well as trying to fine tune the in and out 400s.
It,s always hit and miss on a new repeat or going back to a repeat you haven,t done for a while,hopfully come Monday when I return to this repeat I,ll be able to make the adjustments I need to.