Notes
Interval/Speed work @ SAHS Track: 800's x 4 8 mi 01:05 08:09 pace
I woke up feeling good and rested this morning with a low resting HR after yesterday's recovery effort(50 BPM which anywhere from 45 to 50 is good and recovered for me right now, but i use an avg of 48 to calculate my HRR just for consistency's sake, but any way it was a rough day @ work with being short therapists from vacation and flu, but i still wanted to run something hard this evening and i've been thinking about either doing hill repeats on Thurs or some other form of interval or speed work(just easing into another quality hard effort to the week, so i decided to try some 800's tonight with the emphasis on the the interval portion, which helps me in races to keep the effort in check by not going any harder than my body can handle, which in a nutshell interval work teaches u good pace management or at least it does me. So i decided to keep the effort hard but not too hard for 2 miles worth of interval work(800 met repeats with the same recovery i am taking for the quarters-200 met walk followed by 200 met jog into the next repeat. This put the work/recovery period @ about a 1:1 ratio. I decided to keep the repeat between 85 to 87% of max HRR which was right on the money, and even though i was'nt too concerned with the pace for the 1st or 2nd workout at this point, i did not want to completely abandon pace either so i gave myself a broader range for these than the quarters, and shoot for 3:20 to 3:30 which i hit but my splits were still scattered more than i like but that will get better as i settle into my rhythm in the weeks to come. It took me longer to WU b4 i was mentally and physically ready to go. 3.50 WU(29:11), 800 met x 4; splits :3:24, 3:27, 3:23, and 3:29(legs were dying on the last quarter on this one) and 2.50 CD(22:22). Even though i was tired at the end of this workout i was still feeling good that i had put in a good effort and had a good session that will no doubt increase fitness in the weeks to come. I really consider this more of a strengthening workout more than a pure speed work(fast) workout because even though i had a good recovery effort last night, it was still a 10.50 mile run and i do have some additional miles on my legs on Thursday night than i did on Tuesday night. I just have to keep the effort in check with this workout and the quarters not to run them too hard and risk over training. I think if i run this workout the way i did tonight with the emphasis on the interval and Tuesday's quarters as the speedier reps with adequate recovery they will complement each other well. The effort on the repeats tonight avg'd out to 159 bpm and peaked at 164 for the max of the duration, and was the same numbers on all 4 repeats. If nothing else the efforts were consistent. I'll b curious to see how the body responds to this workout tomorrow and Saturday.
6 minutes ago
Gear
Garmin 405 with HR monitor
Saucony Progrid Kinvara 2's
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