Notes
I was interested to see how it would go today and was hopeful that I would show improvement but knew I had put in the work. Needless to say I pleasantly surprised. Started off the 2 mile warm to the track from my house with 4 strides. The goal of the workout was 6 x 800s at 3:28-3:35 per rep with 90 seconds rest between reps. The first 800 felt easy and I really intentionally slowed at the end - 3:17, # 2 - same deal 3:22, #3 - 3:20 and still feeling pretty good, # 4 - 3:24 and still had some left in the tank. #5 - definitely felt like work and I pushed a little harder - 3:15. #6 was hard and tried to push through the fatigue but with significant effort - 3:09. The final 4x200 with 200 slow jog/walk my legs felt heavy but I knew the real work with the watch was over. Ran 2 mile warm down home. Happy with the result of the workout and it gives me confidence that I am capable of more. It also shows that I really need to pay attention to the details of the prescribed workout, and keep my easy days easy. Thanks for getting up early and meeting me at the track. Great day for a run.
Training Plan Entry
Interval
7 mi
2 mile warm up with 3-4x strides.
6 x 800s at 3:28-3:35 per rep with 90 seconds rest between reps. Rest is a slow jog or even walk.
Cruise the first one, make 5-6 your best efforts. If you have it in you when you are finished, do 4 x 200 as fast as you can with 200 rest between.
Ideally this is on the track - 800 is 2 laps. Obviously you have to keep track of position because the 90 secs res