Notes
15 × 1k @HME w/ 1:00 rest
3:19, 3:19, 3:22, 3:19, 3:17,
3:18, 3:19, 3:20, 3:18, 3:19,
3:16, 3:18, 3:17, 3:18, 3:16
Holy crap this was hot and holy crap that was a lot of K's. This is a new workout Coach Ives took from Fauble / Rosario's Inside a Marathon book. Wasn't sure what pace would be manageable for these, so was just shooting for around 3:20. Got out pretty well and the first couple were just under 3:20, although they felt kinda hard and I didn't think I'd be able to maintain it to the end. I really tried to dial back the effort on the 3rd rep and it felt really easy. The pace instantly came back down on the next reps though and after the 3rd they just all kinda started blending together.
Just kept them rolling and 5:20 pace was feeling hard but quite manageable. Reps 4 through 12-ish were all about the same in that they didn't really get any harder as I went. The 13th rep was along a portion of waterworks that was mostly sun and a lil uphill (it was waterworks, so basically flat but slightly up) and those factors made it pretty hard. The 14th and 15th were tough but I really didn't have a ton of trouble maintaining pace, felt good to finish strong
My right hammy was kinda tight again this morning but loosened up as I ran. My right hammy and glute kinda tightened up on the CD though and wasn't super comfortable. Can feel it a bit when I get up from my desk at work now, but it loosens up as I walk. Have a massage tomorrow to hopefully get that stuff loosened up
MacCoy joined me on his bike for the last 4 reps and that was a big help to have him along when things were getting hard. The 1:00 rests for this were also night and day differences between when I got to rest in the shade vs the sun. Being in the sun was miserable and I think made the subsequent reps feel a little harder. Given that I was able to run right around 5:20 pace and finish strong for this in the heat and humidity, it makes me think I could get close to my HM PR in good conditions with my current fitness. Which is kinda insane for how un-fit I feel right now. My HM PR is pretty weak compared to my marathon PR now, but that's still fun to think about