Now that is what I'm talking about... that is the most anaerobic pain I've felt in a long time! My track workout was a 3K all out, 10 min recovery, 2K all out, 10 min recovery, and 1K all out. I broke my previous 3K best time by 25 seconds lowering it to a 10:23. Plus, coach kept splits for me, which was really nice. Here's how it broke down:
3K
lap 0.5 - 0:36
lap 1.5 - 1:19
lap 2.5 - 1:22
lap 3.5 - 1:23
lap 4.5 - 1:25
lap 5.5 - 1:27
lap 6.5 - 1:26
lap 7.5 - 1:25
10:23 (5:32/mile pace)
2K
lap 1 - 1:20
lap 2 - 1:27
lap 3 - 1:29
lap 4 - 1:27
lap 5 - 1:27
7:10 (5:44/mile pace)
1K
lap 1 - 1:21
lap 2 - 1:26
lap 2.5 - 0:41
3:28 (5:32/mile pace)
I started off pretty hard for the 3K and was just hanging on for dear life at the end. But as coach pointed out, if I had posted like a 1:20 lap at the end, it would've shown I was holding back something for the last lap. However, I clearly was not, so this is probably a better indication of my current speed. I took 25 seconds off my previous best, which is roughly a 0:13/mile pace improvement. Coach also told me he's never had anybody break 10 minutes. I think I could get there eventually - it's about 3-4 more seconds per lap and would add up to a 5:20/mile pace.
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