With no race again this weekend, I headed over to the Charlestown High School track for a workout. Weather was a bit warm for this early in the year, but conditions were about as good as you can hope for: sunny and very little wind. Ran over to the high school as a 3.5 mile warm up at 6:20 pace and got right into the workout. The plan was very similar to last week with repeats at 5:00 pace and rest at 6:00 pace, but instead of 8 x 400m with 200m rest, I did 4 x 800m with 400m rest. The first two 800s and 400s were smooth and right on pace, but I started to struggle on the 800s after that. I had my heart rate monitor on for the work out, and it is very telling. For the first 2 rest periods, my heart rate dropped back down to mid 160s, but for the final 2 rest periods, it never went below 170. As the workout went on, it was more and more difficult to keep the rest at 6:00 pace which in turn made it harder and harder to keep pace on the 800s. As a result, I got slower and slower on the 800s. Similar to last week, I added an extra 200m to make the workout exactly 5,000m. Splits below.
800s: 2:28, 2:31, 2:34, 2:36
400s: 1:28, 1:31, 1:31, 1:31
200: 38
Total for 5000: 16:50
I was a bit disappointed with the workout. I never really felt comfortable and wasn't able to hit the splits I wanted. On the upside, my legs and heel weren't sore at all. I'll take the victories I can get. I need to remind myself that I'm still getting back into the swing of things, and it is going to take time. 4.5 mile cool down at ancient marathoner pace. 11.1 miles on the day.
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