Volume speed workout. Screwed this one up. Mystery Coach asked me to watch the HR and keep it below 163 by the end of the rep. Rather than being logical and thinking about it for two seconds, I went merrily on my way thinking I needed to keep my HR below 163 during the five to ten 3:12 1000s. Needless to say, I didn't because I couldn't. I can't run at anywhere close to 10k pace without elevating my heart rate into the 166-168 range by the end of the rep. After the workout was done, I figured out that coach meant AVERAGE--just like every other workout that I've ever done. I get no points for being thoughtful at 3:30 in the morning.
The weather was...interesting for the run as well. Dumping rain, 70 degrees, and fortunately no lightning this time. I know I always say I like running in the rain, but this was a bit much. I like rain, not jungle rain. Not Indian monsoon season rain.
Three mile warmup in 20:31, then nine (more on that later) by 1000m on the 5:00 as follows:
TIME(avgHR-recoveryto120HR)
3:15(163-:50) | 3:17(158-:42) | 3:15(159-:??) | 3:20(161-:48) | 3:21(157-:46) | 3:17(159-:44) | 3:19(160-:47) | 3:14(162-:46) | 3:12(163-:50)
I thought that I had done ten, but found out after I got home that I miscounted. How many things could I screw up in one workout? As you can see from the time and HR info, I was going back and forth between trying to stay below 163 peak, and just saying SCREW IT and running comfortably fast, which turned out to be exactly what coach had prescribed (3:12 or so). The last two reps I basically gave up and ran the way I was used to running 1000s, and lo and behold, the pace and the avgHR lined up nicely. Two mile cooldown.
The workout wasn't bad by any means. I had a few that were reasonably fast, the volume was decent, and the slow reps were good pacework for the upcoming 12k. I felt great, and I could have added quite a few more. Also, the workout didn't take much out of my legs, and I recovered very well by the next day. Nothing wrong with a mistake once in a while...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
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