Notes
First workout attempt in 12 months - I see my pace is about 75-90 seconds slower vs. what I was running when I had to stop in Sep. This was very "eye opening" in a very negative sense as I did not realize how badly I've regressed and can't figure out why I haven't built any fitness?
Goal: 4 x 1K w/~2 min recovery at what I think my VO2Max pace is
Actual: 4 x 1K averaging 7:50 pace (which was the lower range of my easy pace)
This was shocking. When I started I set the pace at 7:30 saying "lets see how this feels" -- there was no way I could maintain it, so I started dialing back on the pace until I got to 7:53 pace and felt that this was "uncomfortably hard". On #1 I was extremely depressed how 7:53 could feel uncomfortably hard. I could not jog the recoveries (walked) and this told me how even more I have regressed. On #2 I was concerned in parts that I could not maintain 7:53 pace -- in this I began to run more w/my butt and quickened my cadence and this felt easier (as I was probably more bio-mechanically efficient). #3 I was more "locked into the pace" (which made me more depressed) and I knew I could not go any faster because I could not finish this. During the recovery on #4 I had to slow the pace I was walking! On #4 after the first 500m I willed myself to finish stronger.
This will be a very very long road! Feet hurt much more post run (not good). The muscle strain in right quad got much much worse and need it needled.