Well, I did a full set of ladders. Three, to be exact. Plan was for 3 x 1600 at HMP, 3 X 1000 at 10K, and 3 x 800 and 3 x 400 at something faster than that.
Let's see how I pulled this off. Had to take a notebook out there and write this down, because no way was I going to remember the splits without the Garmin to do it for me.
1600s -- 7:42, 7:23, 7:43. Don't know what happened on that second 1600. First one I was still warming up, last one was the last rep I ran (reversed the order on the last set). Ideal would have been roughly 7:30.
1000s -- 4:32, 4:35, 4:40. That's probably about right.
800s -- 3:37, 3:35, 3:42. Around 3:35 would have been ideal.
400 -- 1:40, 1:41, 1:39. If I strung 12.5 of those together, I'd get my 5K PR by about 7 seconds, so that's where I wanted it.
Took me two full hours. Don't think I've ever done two full hours of track work without a break, even when I was on the track team. Jogged the warmup, went into the reps, kept moving between reps except for two very brief stretch breaks (and to write down my times).
I don't want to look at the calendar and see if I'm supposed to do this again. I hope not. But I got this one done. | 