Notes
I knew i wanted to run some form of reps for speedwork tonight rather than a tempo run, but was uncertain of what length for the repeats. I knew it would b an interval workout with a 2:1 ratio of work/recovery. So i started out with Glen Baldwin, JR Sharp, and a doctor from CAMC who runs with us from time to time. Glen said something about doing either quarters or 800's but not all out since he was still recovering from Sundays race, and JR said something about a tempo run, and the doc was just out running to b running i think. So with the warmup things started out comfortable but the pace kept ratcheting down a little bit more rapidly in the 2nd mile and i came to the conclusion at about 2 to 2.5 that they did not seem like they were going to stop to do any reps workout, maybe a tempo and just jump into it after the 3rd mile or so, but i pulled back a little at the end of the 2nd mile and just ran some strides and drills and stretched before jumping into the reps. So the 3 mile WU:8:24,7:49, and 7:26, then i decided to do a 800 workout at 5k effort with a quarter recovery. I wore the HR monitor with the intention of keeping my HR at 80% for most of the recovery and keep the HR between 87 to 90% of max HR for the reps to stress the lactate threshold system and get a good high aerobic stimulus. I would c how the workout progressed b4 setting the number of reps, but i was thinking either 6 or 8 total and 6 was plenty at the effort i was running them at for tonight. Splits for the 800's: 3:28,3:23,3:26,3:23,3:24,and 3:26. The recoveries:2:19,2:28,2:36,2:39,2:09,and 2:34. Then did an extended CD of 2.84 miles to get 10 for the run. Splits for the .74(6:38) and the remaining 2.10 in (8:15,8:14, and 50 secs.) Overall very pleased with the workout following the race on Sunday. It was a solid effort that kept consistent splits for the repeats, and left me feeling pleasantly fatigued at the end of the workout. My knee was a little stiff at the end but not too bad.