M: 6M
9:00 (Hill), 8:39, 8:21, 8:27, 8:18, 8:00 (Hill)
Calf raises, band walks, 100 situps, 30 pushups
MR10 (W): 119M
T: 6.5M
WU: 1.5M 9:10, 4:30 + 2 x 100m
Tempo: 20:00 @ 7:10 - 7:14, 7:06
CD: 3M 8:01, 8:42, 8:09
It was 80* and had been higher than that during the day. I was redlining at the end of the second mile. I sat for a bit to cool off then did my cool down. By then it had dropped to 77* and was really nice. I'll put off my next tempo until later so I don't deal with this again.
MR10 (B): 213M
W: 5M
9:31 (Hill), 8:47, 8:31, 8:20, 7:42 (Hill) - Hadn't run in the rain for awhile. Nice change from Tuesday.
Pure 2: 36.5M - Last time I'm running in these. My left ankle was sore the next day.
Th: 6M
8:23 (Hill), 8:40, 4:13 (Watch messed up at 0.50) 8:11, 8:13, 7:55, 3:50 (Hill last 1.5M) - More rain but this time it was cold.
MR10 (W): 125M
F: OFF
S: 5M
9:31, 8:53, 9:10, 8:41, 8:29 - Wanted to do track work today but was feeling slow.
MR10 (W): 130M
Su: 6M
WU: 2M 9:02, 8:33
Intervals: I was a little apprehensive going into this after Tuesday. It was fairly windy all weekend, but wasn't bad at the track. I was very happy with this workout.
1M 6:29.01 - 3:19.06, 1:37.80, 1:32.15
800m 3:08.38
400m 1:24.19
200m 0:31.32
CD: 1M 8:05 - I picked up the pace on the straights for the second half.
Band walks, 30 pushups, calf raises, planks
890v2: 277M
1600: 17M
Week: 34.5M
The workouts look great. That was very smart to push the intervals until your legs were ready. It looks like the Saturday's recovery pace got you feeling fresh for Sunday's workout. Nice.
ReplyDeleteHow does the effort feel for tempos vs. intervals? Which workout feels harder to recover from?
As the track workouts continue, I would advise switching track directions every other interval. This should prevent some of the strain of making only left turns. Its also a good idea to run in outside lanes when possible. For 400's you could run the outside lane the whole way (stagger almost always marked). For 800's you could start out in 400 stagger, and drift down for the last lap...sometimes 4x200 relay start will be marked, and you can run the whole 800 in an outside lane.