1k repeat workout at Lake Samammish State Park today. We alternated between two 1ks of the course, which now has an altered second loop, so we practiced the first and last 1k, as measured by my coach's wheely thing measurer that he uses for our home course. They were supposed to be hard, and the first 1k was 300m of sand, and the second one was really just flat and rough terrain so the opening 1ks were considerably slower than the closing ones. We ran each 1k then jogged to the start of the next. My first repeat was 3:12 on the hard one, then 2:58 on the easier one. My coach told me to slow down, so I thought like 5-6 seconds would do. I ran 3:16 for the next hard one and followed it up with 3:04 for the easier one. My next hard one I kinda got thrown off because the other guys must have been burning out and slowing down and got out of earshot quicker than usual so I thought I was speeding up. I came in at 3:18 so not that bad, but I was hoping to hold 3:16s but I know I was in control enough to do that. I then did another 3:04 for the easier 1k. My coach then pulled me out of the workout with the sophomores because I do 45 miles per week! That made me angry because he said we were doing 8, and I had another sub-3 cooking for #8. It doesn't make sense that he tells me it's a hard workout, and then makes me slow down my splits and then pulls me out early. I really feel like I didn't exert myself much but whatever. I warmed up by doing the Jamboree course, blackberry bushes and all, forwards. Then I cooled down by doing it backwards.
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