Volume and speed workout. The schedule for today looked like a lot of fun on paper, er, on e-mail--10 minute warmup, 30 minutes at 5:45 pace, 15 minutes at 6:15 pace, 3-4x1000m at 3:07 (5:01 pace), then a cooldown.
Everything went to plan, which is very encouraging. 1.45 mile warmup, then 5.25 miles (5:44-153, 5:44-157, 5:42-158, 5:43-159, 5:43-161, 1:23-162), followed by 2.4 miles (6:11-153, 6:16-152, 2:32-154), and 4x1000m on 5:00 (3:07-168[120-1:16], 3:07-163[120-1:15], 3:06-164[120-1:12], 3:05-164[120-1:19]).
Recovery to 120HR was 1:19 (following the last 1000m rep) and to 110HR in 1:36, then a two mile cooldown on the treadmill. This recovery looks pretty good compared to other workouts. I definitely felt good today. The first two miles of the 5:45 pace segment had me feeling a little tired, but that sorted out and the pace began to feel easier. The 6:15 segment was a bit difficult to hit exactly right, but I was close. That felt a bit odd--not really slow enough to feel like I was getting a rest, but not so fast that I couldn't get some recovery. Then, boom goes the dynamite, it was right into the first 1000 after a steady 55 minute run. Surprisingly, (or not surprisingly if you are the Mystery Coach), I felt great. I hit the mark right on pace. The next one started a touch slower, but ended about the same, and felt about the same, but three and four were like melted butter on a fresh from the oven caramel roll. I haven't experienced that sense of easy speed in my legs for years. The first 300 meters of the last two reps were completely ridiculous! I would put the effort for all four of the reps equal to the effort of the middle four of the 7x1000m I did last week. A fair amount of oxygen debt for the last 500m, but quite relaxed and controlled compared to last time--and nearly ten seconds per rep faster. Quite an adaptation in just a week. The recoveries were similar as well, and it's a good thing I wasn't out there with last week's instructions, because I felt just fine after four, and the recovery to 120 was leaving me with better than 30 seconds to spare.
Great workout today. Really enjoyable with a good mix of pace work and moderate speed.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
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