Ave pace 8:12. Ave/Max HR 160/189.
Not a good workout today. Didn't sleep well last night and tired before even starting the planned speed workout. But in the spirit of Coach Hudson's advice to at least give workouts an attempt even on bad days I gave it a try. Warmed up 10 min on the stairs/elliptical then 1 mile on the 'mill. Then went outside for 8 miles including the attempt at speed.
Plan was to do a drop-down ladder interval workout. Warmup run for 2 miles including some drills/strides, then do 1 x 1m, 1 x .75m, 1 x 1km (.62m), 1 x .5m, and 1 x .25m, with 90s run/walk active recovery in between. Finish with 2 easy miles. Ideally you start around 10K pace and work toward 3K pace which for me is somewhere a bit below 6 min/mi. Did this same workout about 6 weeks ago with paces of 6:29, 6:15, 6:08, 6:01, 5:40.
First mile interval didn't feel right, by the time I was done it felt too hard, too much like it should be the last interval. Gunky inversion air didn't help. Next .75m interval felt worse, starting to feel nausea and GI yuckiness toward the end. Notice my HR is higher than it should be at this point. Started the next interval but bagged the whole think after .25, just feeling queasy so I loafed back to the gym.
Oh well better luck next time. Wish garmin would have worked yesterday when I was feeling good and was supposed to do the workout.
1m interval: 6:29, Ave HR: 179 (90s rest, 10:43 pace)
.75m: 4:47 (6:22), Ave HR: 182 (90s rest, 11:32 pace)
.5m - quit after .25: 1:30 (6:20), Ave HR: 185
So I've been doing an experiment since mid-October. Thought I'd try switching gears and do some 5K specific training rather than usual marathon. Wanted to see if/how it would affect my speed.
Verdict: It helped some for a while, but sub-32 temps and 5K training don't go well together. Also 5K-style workouts are not much fun, too much feeling like puking or actual puking. Helped me remember why I haven't done 5k training for a few years.
My 5K PRs are still all during marathon or half-marathon, higher mileage training cycles usually toward the end of the cycle when reaching peak. Much more enjoyable to me to get faster on this kind of training than doing cruddy 400/800/1200 interval type training. Will Painters 5K be any different? Guess we'll see. Looking forward to post-Painters and starting up the UVM marathon training cycle.