Notes
VO2Max Blend Interval
Goal: 4 x (1k @VO2Max/5k pace [6:46 pace], 2 min recovery, 300m @5k-20 sec (6:26 pace), 4 min recovery).
Actual: 4 x (1k @6:49 pace, 2 min recovery, 300m @6:26 pace, 4 min recovery) - 6:44 pace overall avg.
Its been a awhile since a workout fail but this has my "resetting my expectations" (slower). When I started I immediately knew there was no way I could run at 6:46 pace. The problem is that the last time I ran a VO2Max Blend workout, almost 3 months ago, I averaged 6:42 on the 5k portions (because of Psoas injury). And it was April 15 since I ran the one prior because of the right groin tear. I thought running at 6:46 was conservative but this was ridiculous. I struggled on #1 to go 6:51. However, this is not a total workout fail as I felt better/strong on the 300m segments (could have gone faster but ran at the prescribed 5k -20 sec pace). On #2 felt a little better on the 1k, and felt good on the 300m portion. On #3 pushed the 1k segment slightly more and pushed the 300m segment even more (5k - 25 sec) and still felt like I had room to improve. So on #4 pushed the pace on the 1k to what I should have averaged (6:46), and then ran 6:20 pace on the 300m segment (and could have gone faster). Usually I'm better on the longer stuff and the shorter speed/strength stuff takes time but I feel much better on the latter (and worse on the former).
Pain along right Psoas/lower abdomen did hurt post run more than normal.