Call it an Amway run without any con artists involved. Warmed up, then hit the track for 400M, 800M, 1200M, 1600M, 1200M, 800M and 400M with 400M active recovery in between each rep.
It went very well. Quite pleased with the splits, which were: 1:25, 2:58, 4:37, 6:14, 4:35, 2:55, 1:19. The backside of the pyramid was all faster than the front half. That negative split of sorts is pretty dang awesome. However, in all fairness, I somewhat unintentionally took that first rep 400M too slow as I'm not used to 400M pacing. Still, I'll take it.
Great workout that I was glad to get in. Great fall weather to boot: cold, windy and blustery with a few short bursts of sprinkles that weren't too far off from turning to snow. Raw weather like that is great for track workouts, even if it is windy. Ambience is not to be underrated.
w/u: Ran 1.3 miles @ 8:02/mile pace.
Pyramid: 400M, 800M, 1200M, 1600M, 1200M, 800M and 400M w/ 400M active recovery: 1:25, 2:58, 4:37, 6:14, 4:35, 2:55, 1:19.
c/d: Ran 1.3 miles @ 9:25/mile pace.
Paved roads for warm-up and cool down.
Slightly hilly for warm-up and cool down.
Lower 40s, partly sunny, brief moment of light rain, windy.
Brooks Mach 13, shorts, short sleeved shirt, long sleeved shirt, buff (w/u and c/d), gloves (w/u and c/d).