AM - 7 miles.
Moved tomorrow's workout to this afternoon because we have a storm on the way and this wasn't one that could be done on the TM...
PM - 14 miles. LT Efforts: 2 x 20 minutes (2 min recovery jog) with VO2 trigger at the end of the second rep. Tempo loop. 3 up, 3 down.
This is the easiest way to see how it broke down:
I'll do 5 of these types of workouts over the next six weeks. Starting w/ this 2x20, dropping to 4x10, 3x8, and back up to 4x10, 2x20. Then shifting to some other stuff. Here's the "rules" for these sessions:
1. Run by feel and perceived threshold effort. No goal times for these sessions, no Garmin-dictated pacing, no mile splits during the workout - just a countdown timer*.
2. The appropriate effort is what I feel like can run for 60 minutes right now... not this weekend, not at a race in a few weeks. True "date pace". This can change day to day, so its important to feel threshold and don't go beyond it.
3. If anything, err on the side of being a little slower (HM pace instead of LT pace, although for me these are relatively close to begin with).
4. Change gears in the last 2-3 minutes of the final effort and work down to 5K/3K effort. This is what we're calling the VO2 trigger. Stay relaxed during this part, otherwise it defeats the purpose.
*If I was in Africa, I'd do this Garmin-less. But I'm letting my watch record the pace information in the background for the sake of record keeping and so the progression of these sessions can be tracked. Since I'm usually pretty good about being sensible and not trying to "beat" previous workouts, I'm making the executive decision that I'm allowed to look at it afterwards.
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