Notes
Temp 49 (WC 46) Wind 6 mph.
Two sets of intervals. 3 x 1K @ 5K effort with 200 meter jog intervals. Need to get these under 4:00, but don't expect much better than 3:55 on tired legs. Want to focus on short, quick, and soft strides and not pound my legs; i.e. run fast, but not run hard. Will follow these with 4 x 200 @ 5K pace to "burn in" the 1Ks. Again doing 200 meter interval recoveries. Good range will be 0:41 - 0:43.
1st 1K - 3:57. About expected, didn't feel too hard.
2nd 1K - 3:47. Felt like I was slowing in turns, so tried to make up seconds on straights. Wasn't slowing on turns, and was hammering straights. 6:05 mile pace. Yeah, I could tell was fast.
3rd 1K - 3:44. Not a clue?? Thought was holding back on 1st lap, then picked it up. Remember not feeling that gasping for air or chest pounding sensation. Felt muscle fatigue, so tried to block that out after 400 meters and just focus on stride and turnover. Next thing I knew the alert went off and woke me out of my trance. 6:01 mile pace.
1st 200 - 0:39. Felt more like a long strider.
2nd 200 - 0:44. Alert caught me off gaurd. Took off slow and forgot what I was doing.
3rd 200 - 0:40. Felt like 5K pace, stride, and effort.
4th 200 - 0:40. Wish this was my 5K pace, stride, and effort.
Jog intervals for 1Ks 1:16 - 1:30. Jog intervals for 200s 1:00 - 1:09.