For Speed....or the best I can manage these days: MotionBased stats here
8 miles with: 4x200, 4x400, 3x1000, 400, 4x200, 400......ugh..in 95 degree sun at 2pm
Easy warm up...didn't take long in the heat and my favorite time to run...AFTERNOON!
4 x 200 on 40 sec rest- 41, 41, 37, 38 Felt really good, not trying to press, just turn them over
4 x 400 on 90 sec rest- 91, 86, 88, 84 Pace was all over as I was trying to find the best mix between relaxed and pressing the 2nd half to hold the pace. Not to mention I have not run anything this quick since February. By the 3rd and 4th my heartrate was really getting up there and staying up above 120 a bit long following the repeat.
so I took 5 minutes rest then did 3 x 1000m aiming to hit 4:00 or a guess at my 10 mile-1/2 marathon pace. But onc eI got into them I ran faster and was probably closer to VO2max pace than Lactate threshold. Using equal recoveries I managed to hit 4:01, 3:54, 3:46. It felt good and I was running very smoothly. After the faster repeats to start off with, it was hard to run above 90 sec 400 pace on these repeats.
After the 3rd one I felt hot and tired. So I decided to do some more shorter reps and work on my recruitment of the fast twitch fibers that I let lie dormant so much of the time. I will probably be wicked sore tomorrow.
Last bit went 400-84, 4x200-39, 37, 37, 36, then one last 400 to try and break 80 and a nice result of 76. That chased the heartrate up to 175bpm. Probably within a few ticks of my max honestly.
All in all it was a good workout and I am glad I went and got it in. Tomorrow I am off to DC to do a bunch of things related to my new job and my new townhouse! Trying to finalize things on a new place. Super exciting.