Today we did a mile warm up, and then 2x8x400s, meaning 8 laps of the track (starting from the 400 line) with a minute rest between each lap. Then a 3 minute rest, and then 8 more laps.
I didn’t really know how to pace this–should I be trying to sprint, like I do for 200s? Or trying to feel out a mile pace, since I had to do a total of 4 miles? BT advised to go at mile pace (1:45-1:50 per lap, which comes to 7:00-7:20 per mile) and see how it went. In practice I found I was going too fast in the first 200m, then checking my watch and slowing down, then checking again and slowing way down on the last 100m. I settled in around 1:42-1:44 after the first few tries, which seemed sustainable, and is a bit faster pace than I can currently run a mile; probably right for 400s.
1:38, 1:42, 1:47, 1:48, 1:44, 1:44, 1:46, 1:42 (rest, water)
1:44, 1:42, 1:44, 1:42, 1:44, 1:42, 1:40, 1:29 (on the last one I tried to run my hardest the whole way. This is definitely my current upper limit for this distance–I had a momentary “gonna puke” urge right after).
This came to 27:18, or 6:49 per mile. It makes me eager to try a timed mile again–I didn’t feel like I was pressing the pace much beyond what I could have held for 4 laps.
Then a very slow cool-down lap and jog back to lab–5.75 miles total.