Notes
1.5 mile warm-up
3x800 at "5k pace"
Cool down
I put 5k pace in quotes because I joined Marit Sonnesyn for her track workout to give her some company. Hopefully we will do a lot of running and training together this summer, and I'm very much looking forward to that.
However, she is VERY fit right now, and looking to run a big PR at Brian Kraft next week, and I am VERY not fit right now, and the idea of the two of us doing a workout together is comical.
Her workout was 3x 800 @5k , 5x 400 @ 3k, and 4x 200 at slightly faster. (I give all the details here so that I can remember it and hopefully use it sometime soon)
I joined her for the 3x800 portion, and just tried to give her some company and lead her for a couple reps so she didn't have to work the whole workout by herself. From an injury standpoint it was good- I didn't feel the knee, so I'm very pleased with that. From a fitness stand point, boy oh boy was it a telling experience- which is fine, I was mentally prepared for the fact that it would be.
We did 3x 800 in ~2:50 or 5:40 mile pace. And like I said, that is absolutely NOT my 5k pace right now, and is probably faster than my date MILE pace. So my workout was 3x 800 at mile, which is a little bit ridiculous, but we'll go with it.
It was really fun to get on the track and do a workout with Marit, and I'm glad my knee held up for 3x800. That makes me optimistic about starting to implement some regular quality, which will hopefully help to jumpstart the climb back to some sort of semblance of fitness.
The plan is to take a day off tomorrow, both for some rest after a quality day, which historically has been what bothers my knee the most, and also because this week is supposed to be a significant down week for me, and I need to take a day off of running in order to not hit too much mileage. Hopefully a "long" run is in the cards for sometime this weekend, perhaps with THE Emma Spoon! :)