Notes
I did Pete's annual workout of 2 x [8x400m]. First set was all at 5K pace with descending recovery (60, 60, 50, 50, 40, 30, 20), where I opened with a 73 and then held consistent 76s (with two or three 77s mixed in). Then 5 minutes recovery, before going into the second set of constant recovery at 45 sec, with each rep 1 sec faster than previous rep, starting with first at 5K pace from before. Here I hit about 78, 75, 76, 75, 73, 75, 71, 69. Obviously not the smooth descent I was aiming for, but a descent nonetheless.
Overall this was a very solid workout. The first set surprised me in how smooth I felt while hitting such solid times on decreasing rest. (Maybe I could have dropped the pace? But I stayed conservative with estimates of date 5k...) That definitely speaks to my aerobic fitness and improving speed. The second set emphasized where I still have work to do, however, because despite my ability to hit decent times, the final rep of 69 was nearly flat out. Granted, at the end of a long and fast workout, but nonetheless I had been hoping to do slightly better. I came through the 200 at 33, and then came back in a 36. Not awful, but not ideal. I need to work on that leg turnover and a little more endurance when working hard.
All in all I'm very pleased with what is always a tough workout. I also definitely benefitted from yesterday's day off after two weeks straight, and I also ran in my flats for the first time this fall and those always feel fast.