~First day back for workouts. Just started a 4 week intro block of paces that are a little faster than MP. The goal for this block is that it will help my body adapt to longer rep workouts when I begin the MP phase.
Met Ken at our usual meeting spot Kneaders then headed up to his office to meet Riley. We did a 2.50 mile warm with a couple strides. I need to mention that it was very warm out this morning. 78 degrees when we started.
Todays workout was 10x90 secs on/off + 10 x 1 min on/off + 10 x30 secs on/off, no goal in mind on pace or recovery. The idea of the first workout is to get me running at a good clip and to let my body know that I'm back in the game(words of Mr. Starrett).
Workout Averages(min/mile)
90/90- 4:53/6:17
60/60-5:01/7:04
30/30- 5:02/7:31
Overall introduction to this phase went well. I could feel it in my legs that I haven't hit these types of paces for quite awhile and naturally I wanted to slow to MP but couldnt give to the fatigue. Paces slightly dropped on the on portion but still had a 4:59 average for the workout. Now recovery is a different story. Mentally I was thinking I could average 6:20 pace for the off portion but was getting pretty tired towards the end. 6:57 average for the off, so still glad to see sub 7 pace. Have some work to do thats for sure. But overall it was something new and different, and I liked it.
1 mile cooldown with Ken and Riley
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