Warmed up a mile with Jake and then did 3 mile tempo and 4x400m with 2 mins rest. It was a massively successful workout, I've had a huge fitness leap from this time last month. The tempo run was a on a hilly muddy canal road over segments of snow and with a couple of gates we had to climb through mid run and we had to stop for a car at one point. Despite those conditions I ran 5:37, 5:49, 5:58 which was awesome. Very good run for me and I finished with Jake, I put about 50 meters on him in the first mile but he was slowly feeling me in on mile 3 and then I had to stop for a car and he finished catching up. He then started putting a little bit of a gap on me but the last part of the run was downhill and I caught back up. Great tempo run. We had a pretty full recovery before the 400ms- like .75 mile and some dynamic stretches. The goal was to run sub 70 for the 400ms but I was feeling super good on the first one and took the lead and ran 66. 2nd was harder but I held on for 68. 3rd one I had to give it like a 90-95% effort to get 69. Last one Jake ran a 60 and I fell off a little and ran a 72. I averaged 68-69 seconds which I'd say is a success. This is probably the best workout I've had since college. On a track as opposed to a muddy snowy dirt road with several obstructions that easily could have been a 5:30s average for the tempo run. I even averaged faster per mile than in my mile repeats workout last week on the grass field next to my house. Big day! |