Notes
Awesome. Felt really good. Rick and Tom, joined by Galen for the 800s. Even though he's just returning to speedwork, it was nice to best Galen in the last two 800s.
I really started pushing the last 800. Started to get that throat-closure thing. Was able to work with it, but it was certainly a limiting factor. For the last mile, Coach had me projected at 5:58 after 1200m. When I hit the last 400, I gave it some gas. Dropped 14secs. Last 400m must have been around 76s. Coach was quite impressed. I was pushing hard in the last 100m, but still with good form and feeling in control. Felt great.
Workout: 1 mile at 10K-10mile pace/400 recovery/ then go 6 x 800
starting at 10K pace and working your way to 5K pace or faster with a full 400
recovery in between each/finish with another mile but faster than the first
mile. Run the 800’s in sets of one 800 on the track followed by one 800 off the
track. So, the workout is: 1 mile/6 x 800/1 mile.
Training Plan Entry
Interval
8 mi
1 mile at 10K-10mile pace/400 recovery/ then go 6 x 800
starting at 10K pace and working your way to 5K pace or faster with a full 400
recovery in between each/finish with another mile but faster than the first
mile. Run the 800’s in sets of one 800 on the track followed by one 800 off the
track. So, the workout is: 1 mile/6 x 800/1 mile.