Notes
Cut-Down Interval
Goal: 2k @LT (7:14 pace); 1.5k @10k (7:02 pace); 1k @VO2Max (6:50 pace); 500m @3k (6:30 pace) -- 3:00 to 3:30 recovery between.
Actual: 2k @7:15 pace; 1.5k @7:07 pace; 1k @6:49 pace; 500m @6:28 pace, 300m @6:19 pace; 300m @6:17 pace (overall 6:58 pace).
Fail then Pass. The 2k at LT felt awful. I tried to run it at 7:13 pace and felt like I could not sustain this pace for even 2k and thus dropped off the pace. I was sweating profusely after less than 1k. And my right Psoas/lower right abdomen were hurting (I ran 3.3 miles at this pace last Tue and there was no way I could go more than 2k today -- so again I'm regressing and was ready to get a referral for a Dr.). The recovery was brutal. Started the 1.5k and knew there was no way I could run this in 7:02 so ran it at 7:08 for the first 8/10ths of mile (I was actually surprised at this since I felt better vs. the 2k but it was still a struggle -- and closed out the final 200+ meters at a faster pace). I then was able to run the 1k faster than expected which was a total surprise (negative splitting this). The 500m did not feel so bad so decided to add 2 x 300m at a faster pace and felt stronger. Can't believe the difference between how terrible/awful I felt for the 2k and how much better/stronger I felt at the end?