Notes
Nighttime fartlek! Double header workout since I wanted to get in some rep work. Made up the parameters for this workout on the warmup... decided to run 100 steps hard (per foot), with as much easy jogging as it took between each rep to make me feel ready to go again. After the 8th one I was feeling like it was starting to take too long to recover, so I finished with 4x50 stride pickups, again with as much jogging between as I needed. I wasn't checking my watch to monitor pace during the reps, just tried to run hard but at a pace where I could do the length of the rep without being doubled over at the end. The step things actually worked out well, as I was basically doing 1' / 30s pickups. Working with my road VDOT of 60, rep pace should be right around 5', so I was going a little under pace (which seems right to me) - averaged 4:48 / mile for ~ 10' of rep work. Fun workout, it felt good to run a little faster...