Notes
Felt pretty good today and wanted to do some speed work, but uncertain what distances to run. Debated mile repeats, but it was warmer than i had anticipated and i knew it would b tough to maintain a high solo effort in those conditions so started with a 2mile WU(16:26) then started out w/a 1200 meter hard effort(5:08) then walked/jogged for 2 min, then decided to do a descending ladder workout w/short recovery(half the time or less of the reps time), 2nd repeat was .50(3:26)hard to get in a consistent rhythm w/traffic on Kanawha Ave and bikes and walkers too. Recovered for 1:45 walk jog, then 3rd was a .25(1:32) recovered for 45 seconds, then decided to stick w/the quarters which were plenty difficult w/the increasing humidity. So i did 3 more quarters giving me 4 total. Splits for the remaining 3: 1:36, 1:37, and 1:37. My legs were officially tapped w/the shorter recoveries. I was pleased w/the splits for the workout when taking into consideration the recoveries were at a 2:1 ratio or less. I enjoy running speed reps with equal recovery periods, because the legs don't get bogged down with each successive rep, but intervals where u manipulate the rest period to go into the next rep w/a little lingering fatigue is no fun, but that's the workout that gets the body in race shape. Then i cooled down w/a longer CD for 3.25 miles(26:59). Very pleased with the workout following a moderate effort last night on the blvd and carriage trail.
about 23 hours ago