Mystery Coach's assignment: 16x400 in 72-73 with 200-400m jog recovery, go on recovering to <125HR. Workout went well. Some confusion as to how fast/slow to jog recovery. I was supposed to stop if I reached 400m of recovery jog and the HR did not get below 125. That very nearly happened on the 8th rep (402m at 124HR). I was running at 6:00-6:15 per km for the recoveries prior to that, and then switched to 7:00+ per km for the next few and was suddenly recovering in 250m. If I had maintained the former pace, I would have been done at nine, but by slowing the recovery, but still recovering for about the same amount of time, I was able to get to the sub-125HR. Kind of like law and politics (it depends on what the meaning of 'is' is, or some such logical parsing). Not sure what the right thing was to do. I guess what I consider important is that the workout was not stressful physically, so the pace was right or even a touch slow, and the recovery from a 'feel' standpoint was quick--I felt ready to go again in 1:00-1:15 for every rep, though the HR was still in the high 130s at that point.
I ran these on an out and back grass course rather than a track. There was about a 6-8 mph wind, in my face for the out, and at my back for the return. I did my last rep on the road, and there was no significant difference in time for the effort--I suspect I lost .5 a second per rep due to the grass surface, but my legs felt much better. There was about a 1 second difference per rep depending on the wind.
72.5(151-1:32|210m) | 73.3(158-1:52|270m)
74.6(158-1:44|270m) | 73.6(159-2:06|340m)
74.7(159-2:08|340m) | 73.6(158-2:14|370m)
74.1(159-2:24|390m) | 72.6(159-2:24|400m)
73.1(158-2:00|260m) | 73.2(156-1:44|240m)
74.4(160-1:52|250m) | 73.2(160-2:20|310m)
73.4(159-2:22|320m) | 71.9(159-2:14|360m)
73.0(161-2:28|370m) | 72.2(161-2:17|390m)
That's enough for now. Maybe some thoughts later. Lots to do over the next several days, and I am taking a couple of days off work to do it. Fun, fun, fun! Later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
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