Notes
Rough plan was two miles in 9:40, 4:00 jog, one mile in 4:30, 3:00 jog and then 8x400m in 65 with 1:00 jog. I wasn't sure how my times would be with the hot weather, as well as running after mowing and weed eating.
During the 3200m, my legs felt sluggish and unresponsive. My breathing was fine and the pace didn't feel fast, I just felt heavy. Pacing was even with two 4:49s. The 1600m was the same story. No matter how much I tried to pick it up, I couldn't loosen up and ran even pace with splits of 68, 2:16 and 3:24.
I was expecting to die out after four or so 400s, but I just couldn't get tired. When I ran this workout last fall, I was trashed after four of these, but tonight, each one felt no harder than the prior one and my legs never got that heavy, lactate feeling. I went with 10 because the pace felt relaxed and I felt like eight wasn't hard enough.
After the 3200m/1600m combo, I wasn't too happy with the workout but the 400s changed things up for me. It showed I have the speed I need and can now start to focus more on half-marathon pace in my workouts. I believe it also shows that I'm a lot more fit, 5k wise, than I was before Vandy. Hopefully the Distance Carnival has some decent weather.