Notes
Lou Ristiano Workout: 4800 meters continuous. First 800 meters is at MP, each successive 800 meters is run 4 seconds faster than the previous 800 meters.
Tatyana Podznyakova Workout: This is one continuous run on the track, alternating the pace every 800 meters between THRESHOLD pace and MARATHON pace. Planned distance was 8000 meters (10x800 continuous).
Robert is running Quebec City Marathon this weekend, so he asked if we could help pace through the Ristiano workout. Alex, Keefe, and I agreed to join in, with Alex and Robert leading the way throughout the entire workout. The third 800 was a little slow, but Robert quickly adapted and went to overdrive mode to compensate. Wasnt perfectly paced but pretty darn close, with the progression moving in the right direction the entire time.
At the conclusion of the 4800 Ristianio workout, Keefe and I went directly into the Podznyakova workout for the last 3200 meters (since that workout was originally calling for 8000 meters in total). Probably didnt get the full benefit of the workout as designed, but overall was able to get almost 5 continuous miles run at MP or lower.
Was tired by the end, but never had difficulty hitting the splits and probably could have continued on longer if we had wanted.