on my own for speedwork today.
i started out at east high. as soon as i finished my last warm up lap, a PE class entered the track, which meant i had to leave (there are signs posted everywhere saying the track is closed to the public during school hours). i was all worked up at that point and didn't want to postpone the workout, so i relocated to liberty park and made a slight revision to the plan.
the workout: 3 x 1 mile + 4 x 400m
mile splits: 5:51, 5:36, 5:43 (3 min recovery)
400m splits: 75, 75, 76, 75 (90 second recovery)
i used the 5k mile markers painted on the sidewalk (which i'm confident are accurate seeing as mr. cabanillas certified the course). the first mile felt terrible and was a bit shocking to my body, the second mile was an overcompensation for the disappointing first mile, and the third mile felt like just the right effort.
there is also the issue with the tiny slope in the south end of the park, which is definitely present when you are trying to run fast. it's really not that significant, but i think it can contribute to a gain/loss of a few seconds, depending on where the mile starts and ends. i ran a different mile for each repeat (2 to 3; start to 1; 1 to 2).