Tuesday, February 20, 2007

Red Line

AM: 64 min :: 10+M
PM: 6 x 1200m (3:32 avg/3:29 last); 3 min rec; 3M wm/4.5M cd :: 12M

Another VO2max workout tonight. I decided to build upon the 800s I did last week, running the same pace. Thankfully, when I was at the Snowshoe Open last week Brad Wick pointed out that they have 400-1400m marked in Lane 6 at the UofM Fieldhouse. With the nice weather there were almost no people running so I decided to give it a go.

The first two were 3:34 and I had that usual sluggish feeling. I think these workouts would be a little more comfortable if I were able to do stride-outs more frequently. With the weather changing and more outdoor running in the future, I will have to work on this. Three and four were solid 3:32s. I gave myself an out that if the workout got too hard I would cut it at five reps since that would be about the same volume I did last week. After running 3:31 for number five I was pretty close to calling it a day during the recovery jog. This is always a tricky area, what is too hard? I mean the workout is supposed to be challanging right? I just turned my brain off for a bit and eased into number six. I hit 800m on about the same pace I had been running the others (2:21). I pushed the last 400 to finish up in 3:29.

That was about as hard as I had run a workout in a long time. I was gassed. After a little jogging I started to come around, but I could tell I had "redlined" it tonight. Next week I'll go back to threshold work and then continue the progression with 1600m repeats the week after. Good times.


LINK
Double Dare idiots (doesn't everyone know the third answer is always a joke?)
Its Oscar season. A how-to guide on receiving a nomination.

2 comments:

Evan said...

Very useful information. No need to measure the width of the lanes! Thanks!

Chad said...

Pat, you might be interested in this interview with Scott Jurek.

http://www.eliterunning.com/features/54/