I decided to try my luck at the weekly GCS track workout last night. Although I've only been running again for about a week I thought the workout was manageable, 4 x 1 mile repeats with 800m rest. I settled in with the second group, most of whom I guessed would be running between 6:00 and 6:30 pace.
I let others in the group pace the first mile and stayed tucked in the middle but I thought it felt a little slow and a little erratic so I decided to pace the group on the remaining miles, keeping each 400m split in the 1:30 to 1:32 range. Once I get dialed in I can generally run pretty consistent, repeatable laps.
Splits for the workout:
Mile 1 6:20
Mile 2 6:08
Mile 3 6:04
Mile 4 6:00
Effort wise it felt comfortably hard but this was obviously the fastest my legs moved in a very long time so my legs were pretty sore by the 4th mile repeat. So with a couple of miles for a warm up and a couple more for a cool down I ended up with 9+ miles for the day. Probably more than I should have so today is what I refer to as a grow day. No running for me.