AM: (~12.5 miles, 1:46:30). 16 x 400 @10K>5K pace w/200 recovery + 31:07 wu/29:20 cd (the long uphill home was painful). My range should be 1:41-1:45 (6:44-7:00 pace). This was my first "speed" workout in 2 or so years, I was a little nervous last night and this morning. I ran down to the track with Dean and he was giving me a hard time about how slowly I was running "downhill" - he said, "my heartrate is 112" - I think I made smarty pants remark like "well, I am racing better than ever so I am not going to second guess my training now" -- but what I really meant was "yea, but I am nervous about this workout". He knew ... and if he thought the jog to the track was slow he should have waited around for the jog home ;-). It was windy today -- wind and 400s do not mix well!!
Anyway, it went pretty well. I had a little "surge" in the second set -- which made the last 4 harder than they should have been, but all and all I was happy with how it went. It was just long ... the first few felt pretty easy and by the 12th one they were hard. Greg had said to do 12-16, I really wanted to 16 but after 12, I thought maybe I should do 14 (a compromise), but I did not slow down, so I thought I could do 2 more ... and I did. I recovered pretty quickly, so I am now glad I stuck with doing 16.
1st 1600: 1:43, 1:44, 1:43, 1:42 (6:52) (recovery averaged 1:14)
2nd 1600 : 1:42, 1:39, 1:35, 1:39 (6:35) (recovery averaged 1:15)
3rd 1600: 1:42, 1:43, 1:42, 1:42 (6:49) (recovery averaged 1:15)
4th 1600: 1:42, 1:43, 1:43, 1:41 (6:49) (recovery averaged 1:11) - the 3rd one I had to go into lane 2 because of the zamboni (well, it was a track sweeper, but I like to say "zamboni")
PM: (easier than easy 3.5)
Have a happy day bloggers! | 