Notes
Michigan Set (VO2Max/LT combo)
Goal: 1 mi@8k pace (6:45), 1k@5k pace (6:33 pace), 1/2 mi @5k pace (6:33 pace); 3 x .7mi @LT Tempo (6:59 pace) run in betwen. 3:15 recovery.
Actual: 1mi @6:42; 1k@6:31 pace; 1/2mi@6:30 pace; 3 x .7mi@6:59 pace. Overall: 4.222 miles @6:48 pace.
Hopefully this is a resumption of my 4 week macro workout cycle which starts with this set. Since the 2nd half of February was sketchy due to sinus infection/ankle sprain, and March a bust after sitting out 1/2 the month with injuries I was geared for a grind. Tried to be conservative in terms of mileage and goals. Felt better than expected on the initial mile. And this set builds toughness as the LT Tempo repeats become tougher and tougher as the set goes on. I was trying to keep the recovery to about 3 minutes after each LT Tempo repeat and ~3:45 after the VO2Max repeats. On the 1k I felt ok but not great in that when I'm in shape I "attack" an interval vs. "getting thru it" (and hopefully keeping something in the tank for the end). Had to push a little harder on the 2nd LT Tempo repeat vs. #1. I could feel that I did not have the strength at this point to beyond any more than 1/2 mile at VO2Max (wanted to run this faster but erred on side of caution). For the third LT Tempo repeat, I thought that this was going to be a "grind", but was surprised that it wasn't (it was tough but I did not have to dig down deep so my fitness is better than I thought).
Compared to when I last ran this set (2 months ago): ran the 1 mi at 6:39 (136/146) -- same HR but slower pace by 3 sec today, .75mi at 5k at 6:28 pace (135/151) - slower pace by 3 sec and AHR was 5 beats higher today, 1k at 5k at 6:26 pace (147/155) -- slower by 4 sec & slightly lower AHR/MHR. The LT Tempo efforts were about the same in terms of HR but then I ran at 6:56 pace vs. 6:59 pace today