PM: 1M (4:59); 4 x 200-200-400 (64 avg/63.4 last); 1M (4:46); rec - 1 min/200s; 2 min/400s; 3M wm/4M cd :: 11M
The original plan was to do mile repeats tonight, but, even though I was feeling fine, I just wasn't motivated to do long intervals on the indoor track. So I decided there would be some benefit to working the faster end of the spectrum since I have rarely run faster than 5k pace this year.
I started off with what was supposed to be a "tempo" mile. Well, I'm coming off two rest days so my legs were a little juiced. The result was 4:59. A little faster than it was supposed to be, but I didn't care. I was excited because it felt so easy. I can remember years where I've gone through the mile at the Human Race in 5:00 and thought my legs were going to fly off.
The 200-200-400 sets were a struggle. My legs just have not worked that hard/fast in a long time. The sets broke down like this:
1. 32.6, 32.3, 66.1
2. 32.7, 31.9, 64.9
3. 31.4, 31.8, 63.3
4. 31.6, 31.7, 63.4
I had originally planned on doing 5-6 sets, but after four I knew I was done. It was getting harder to hold form and I was little sore form the turns on the indoor track (even in lane 6).
After jogging with Greg S. for awhile I recovered well and decided to close out the workout with another tempo run. When I hit 800m in 2:24 I decided to see how fast I could run "comfortably" the rest of the way and ended in 4:46. My high school coach, Mr Schmitt, would have kicked my ass after a stunt like that. But it felt good, so sue me.
On a completely unreleated note, I came across a funny quote from The Office today: "The best way to learn is by watching. Thats why porn is a multibillion dollar industry." Words to live by.
File under "All in the name of science"
Colbert wins the lottery