Notes
Got in a great workout today on the elliptical. I never knew it converted to running miles but it does so it was perfect. Did a 4 mile building tempo, 8x400s w/ 50 meter jog inbetween, 4x200s w/ 200 jog rest and then a 2 mile cooldown. All in all, the workout was 9.4 miles and I got a great aerobic workout in (heart rate plus 170).
4 Mile tempo: started off nice and smooth,hit the first half in 3:05 and started building from there. Went through the mile in 5:50 feeling comfortable, then through the 2 in 11:27 feeling pretty comfortable too. Started hammering with 1.5 left and the last mile was interesting because I was just trying to keep it above 12 mph (5 minute pace). Ended up doing really well, came through the 3 mile in 16:40 and finished up at 21:35 total. Splits were 5:50,5:37,5:13,4:55- solid for a tempo, especially closed it off nice and got that heart rate rocketing up there.
8x400s: wasn't sure how many I was going to do, especially because I'm doing more intervals in the pool tomorrow to work the legs. Decided to go for .25 miles, then .05 mile recover (which is approx 80 meters) which really wasn't that much at all- very similar to doing the short rest quarters we do on the track. inbetween the 4th and the 5th, i did .1 recover- 160 meters ish. overall, went really well, hit 72,70,69,69 for the first set feeling good. Pushed a little too hard on the 2nd set though and ended up 66,66,64,61 closing off hard. Overall, great workout, got the heart rate up and felt pretty strong as well. 2.4 miles total
4x200s: wanted to get in a little speed, so just did 200s w/ 200 recovery inbetween. went 30,28,30,26. Opened up nicely and breathing wasn't too terrible but honestly, these were harder than doing real 200's. I don't think I breathe near as much when I do them on the track.
Easy 2 mile cooldown with 4xstrides towards the end- 12:24.
Overall, solid workout, I may be hurting with the hip but I'm not going to let it keep me down. I'm going to work my ass off and get in the best shape possible. Got stim beforehand, full stretching after during the meeting