Lunch: 11.9 miles, averaged 7:34. HR 155.
3 x 3200 + 4 x 200
Tempo loop was busy with construction, so I moved to the middle school track. I half thought of doing the workout there, but decided not to. Workout went fairly well. It was much harder than I thought, but the effort was right. I really haven't been redlining in many of my workouts by design, but it was good to get a tougher effort in. These were definitely 10k effort. I was getting what I thought were mile splits, but they were 1600s, which was good as it was lapping right at 1600. Unfortunately, I lost the individual splits. Something to do with the fact that I took manual splits and auto splits within the same workout.
As near as I could tell from the 3200 meter splits I created I went something like 12:50, 12:50, 13:00. About 6:29 mile pace. Jogged a lap then decided to do some 200s. 200s weren't glorious: 44, 45, 42, 43. I definitely need to get back in touch with my topend speed. I believe this is the biggest draw back to returning to some semblance of my former self. If mid to low 40-second 200s feel fast, running 6:00 pace or below for half marathon (or marathon) is never going to happen.
Some observations: I haven't done a full-scale track workout since 2018 or 2019. I found the super shoes pretty bouncy on the track and wasn't a huge fan. I felt like my form and turnover was awful. The 200s felt a bit better as my arm swing was more exaggerated. I imagine at the end of the summer and into the fall I will be on the track a bit more with 5k stuff, though historically I have done a lot of 1600 and 3200 meter repeats (and even threshold tempos) on the track as well.
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