Notes
73 deg / 90% H / 70 dew pt
VO2 Max Set
Goal: 4 x 1/2 mi where I was going to run the odds at LT (8:20 then 8:10) & the evens at 8:05 & 8:05
Actual: 4 x 1/2 mi (8:03/7:50/7:44/7:41) + 300m (7:00 pace)
First set other than speed stuff (300m or less) since beginning of June when I was in White Plains. Then I could not run any of the 1/2 segments < 8 min pace regardless of how I tried. The last time I ran 1/2 mi (#1 of cut down set) I ran it in 8:27 pace. Today I ran w/the same form as in the strides & controlled the pace but still ran at around 8 min pace. On #2 ran this faster vs #1 & at 7:50 pace (mostly in the cinema lot). On #3 my goal was to run this the same as #1 & actually controlled my pace & ran a more winding path vs #2 & began to feel a struggle towards the end (this felt slower vs #2 but actually faster at 7:44 pace). On #4 goal was to run this similar to #2 - could really feel this 1/2 way thru, legs felt "gumby like" where I feel like I'm going to stumble & struggled so focused on form (ran this faster vs all at 7:41 pace). I then added on a 300m - 2-3 weeks ago I did one of these after 8x200m & ran 7:45 pace. Today I felt exactly the same running this as I my legs felt "gumby like", unsteady & struggled yet ran it at 7 min pace. Ran this much stronger vs 10 weeks ago yet today was significantly more humid (70 dew pt).
# Time Dist Pace
1 4:01.4 0.50 8:03
2 3:57.4 0.50 7:50
3 3:54.7 0.51 7:44
4 3:50.8 0.50 7:41
5 1:23.0 0.20 7:00
Tot 17:07.0 2.21 7:45