Big Workout today.10x1000m @ CV pace, plus 6x200m strides @ 3k pace. 200m rest between intervals (~1 minute). Warmed up for a couple miles, then stopped at home to change into my flats, and continued over to the LHS track (which was gleefully empty, one good thing about December). | Interval | Split
| | 1 | 3:05 | | 2 | 3:07 | | 3 | 3:09 | | 4 | 3:09 | | 5 | 3:08 | | 6 | 3:08 | | 7 | 3:08 | | 8 | 3:09 | | 9 | 3:07 | | 10 | 3:06 |
The first four 200's were 34 seconds, the last two were high 33's. This workout rocked me pretty hard, but I was glad to complete it and get it under my belt. My goal pace was actually 3:03/K, but since I didn't come close on any interval, perhaps my CV pace should be re-assessed. Maybe at sea level I could have done it. On the positive, this is the most 1K intervals I've ever done, and probably the fastest too. It just seemed like a poor workout at first because the bar was set a bit high, but I'm happy with it now. Sure hurt though. My calves started getting sore after the 6th interval, and are still sore now. I think it's just growing pains to getting back into harder workouts and wearing flats again. Also, my form felt sloppy, and I'm still carrying about 3 extra pounds from post-Trials slacking and Thanksgiving/vacation eating. My body will reach its "high-mileage equilibrium" in a couple weeks, and I think that will help. Cooled down afterward, then stopped back at home, showered, and got in 00:40:00 of napping. Time to get back to work! (Elite: 160 miles) | 