14.78 miles in 1:48:08, 7:19/mi, HR 161. 30 minute warmup, 8x1K Cruise Intervals w/ 200m rest, 3x200m Intervals w/ 200m rest, 30 minute cooldown.
Cruise Interval
| Distance
| Time
| HR (avg/max)
| | 1 | 1K | 3:58
| 171/179 | | 2 | 1K | 3:54
| 176/181 | | 3 | 1K | 3:50
| 177/182 | | 4 | 1K | 3:55
| 176/181 | | 5 | 1K | 3:54
| 174/180 | 6
| 1K | 3:54
| 173/180
| 7
| 1K | 3:56
| 172/179
| 8
| 1K | 3:52
| 172/179
| 1 | 200m
| :44
| 161/170
| 2
| 200m
| :48
| 159/165
| 3
| 200m
| :47
| 160/167
|
Ran yesterday's scheduled workout today. Took it real easy in the warmup around town (30 minutes @ 7:39/mi pace) to test the hamstring. Felt pretty good....no stiffness or pain. Decided to try the Cruise Interval workout and bail if things got dicey. Aimed for 3:50-3:55 1K intervals. Stretched a bit before jumping into the intervals. First 4 intervals difficult...haven't run on a track in a while and mentally tough. Plus, I moved through my 200m rest two quickly. Got smarter (read slower) after #4 and interval 5 felt better. Started getting tired around 6, considered stopping after 7 but wouldn't let myself and finished out all 8. Last 3x200m not too bad. Short enough not to hurt much, although I could feel the right hamstring tightening. After intervals, got some powerade in me and stretched the hammie, then ran the 30 minute cooldown. Slow to start as my hammie started to stiffen up some, but it got loose again and finished with a 30 minute 7:42/mi pace.
I'll play tomorrow by ear. Best case: feels good enough to run my long run tomorrow. Worst case: feels bad enough that I need to take it easy and push back the long run a day. Brooks Adrenaline (Yellow) - 347.59 miles.
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