4 x 1600 at lactate threshold
Woke up to a beautiful morning. Warm and sunny and clear. I headed over to the track at 1:30, strategically engineered so that when I was finishing up, a few of the middle distance runners would be arriving to run 200m cutdowns.
I had an uneventful run over to the track. Still sore from the leg routine we did on Thursday, but running felt fine. It's the stairs that have been killer. Despite the beautiful Saturday afternoon, the track was relatively empty of pedestrians. There was a student working on hurdles in lane 5, two triathletes finishing up a brick, and some walkers. Not bad at all!
I did some strides, stretched out my hip flexors on a steeple, promised my poor hip flexors that I would never ask them to steeplechase again, did a few more strides, stretched some more to try to coax a little more love from my wretched hip flexors... And then I started running.
We estimated that LT pace was 6:55. I go out at the effort level I "felt" was appropriate... whoops. Ran a :46 for my first 200. But I reigned it in and ran 6:51.
A minute is not much recovery. The issue isn't the aerobic recovery, it's the mental aspect. Within the span of sixty seconds, you have to erase the previous hard effort and focus on the new task at hand. There is no time to bask in the afterglow of achieving one's time... just time to go again.
I ran 6:55 for the second effort, which was perfect. I ran 6:53 for the third, but I came through 1200 at 5:11 (aka perfect) so the acceleration was all in the last 400. And I ran 6:49 for the fourth, still coming through 1200 at 5:11. I am nothing if not consistent.
The MDRs were late, so I had actually begun my run home when I saw them on the other side of the parking lot. I turned back with them. They were doing 8 x 200m cut downs with 200m jog, so I jogged the rest with them, which actually helped me loosen up a lot. There was nothing I'd rather do on a sunny Saturday afternoon than hang out at the track watching people run. Period. There's no palce I'd rather me.
When they finished, we ran back to the gym, stretched, foam rolled, composed a group email to our coach, and enjoyed lunch together. Track <3
Also... since I'm incapable of waiting, I looked up Mark's marathon finish time. Congratulations,![[info]](http://l-stat.livejournal.com/img/userinfo.gif)
supermanz ! Your splits looked great, I can't wait to read the report.
I had an uneventful run over to the track. Still sore from the leg routine we did on Thursday, but running felt fine. It's the stairs that have been killer. Despite the beautiful Saturday afternoon, the track was relatively empty of pedestrians. There was a student working on hurdles in lane 5, two triathletes finishing up a brick, and some walkers. Not bad at all!
I did some strides, stretched out my hip flexors on a steeple, promised my poor hip flexors that I would never ask them to steeplechase again, did a few more strides, stretched some more to try to coax a little more love from my wretched hip flexors... And then I started running.
We estimated that LT pace was 6:55. I go out at the effort level I "felt" was appropriate... whoops. Ran a :46 for my first 200. But I reigned it in and ran 6:51.
A minute is not much recovery. The issue isn't the aerobic recovery, it's the mental aspect. Within the span of sixty seconds, you have to erase the previous hard effort and focus on the new task at hand. There is no time to bask in the afterglow of achieving one's time... just time to go again.
I ran 6:55 for the second effort, which was perfect. I ran 6:53 for the third, but I came through 1200 at 5:11 (aka perfect) so the acceleration was all in the last 400. And I ran 6:49 for the fourth, still coming through 1200 at 5:11. I am nothing if not consistent.
The MDRs were late, so I had actually begun my run home when I saw them on the other side of the parking lot. I turned back with them. They were doing 8 x 200m cut downs with 200m jog, so I jogged the rest with them, which actually helped me loosen up a lot. There was nothing I'd rather do on a sunny Saturday afternoon than hang out at the track watching people run. Period. There's no palce I'd rather me.
When they finished, we ran back to the gym, stretched, foam rolled, composed a group email to our coach, and enjoyed lunch together. Track <3
Also... since I'm incapable of waiting, I looked up Mark's marathon finish time. Congratulations,
supermanz ! Your splits looked great, I can't wait to read the report.
Comments