2x 3x1000 at the track

RUN: 8.4 miles in 1:10 2x[3x1000, 200rest] 1200 between sets, descending 1-3 and 4-6.

BIKE: 24.1 miles in 90 minsx 3x20 mins at 75% (aimed for 120-125 bpm)

That is probably the longest track workout I’ve ever done, and anything longer probably shouldn’t be done on a track! We had a great group today of BE, DC, IT, CM, DK, and a new runner DS. Track sessions are definitely better as a group. Everyone did their own thing, some of us doing my workout in some form, others following right along with me, others completely different. It was great!

The goals were simple. Shaving a few seconds off each 1000 within each set, then having the 2^nd set be like the first. Since I don’t know my 10K or 5K pace really (I could guess, but I mean I don’t know for sure) but I thought I’d start the first 1000 at just under 10K or just under 8m/m. Based on previous weeks, that should be no problem-o.

The interval data: #/time/distance/pace*/HR

1 4:50 0.72 6:41 150

2 4:42 0.71 6:36 156

3 4:38 0.73 6:23 165

Then a 1200m jog

1 4:52 0.70 6:56 154

2 4:35 0.70 6:33 153

3 4:21 0.69 6:17 137

*I mention distances since the Garmin didn't seem to measure a full 1000m and instead captured a 3/4 mile. If these numbers are put into a calculator using 1000m, the paces are not that fast. I'm sure sure which is right.

I was surprised at the speed of the 4:35 interval! It didn’t feel all that fast, but by that time I was warmed up and finding it much easier to do. So how was I going to beat that? Hang on to DC and BE! I started with them but soon enough they eased ahead. At the 200m to go mark I said out loud to a cheering IT that “I’m making my move” and I pushed it…my legs burned and my chest was starting to hurt…but I caught them!!  Right before the line I re-grouped with them and crossed just behind them. AWESOME!  And WOW!!!!

We closed with some 100m strides and headed off to get our days going. I still had a bike ride!

I hate to say it, but since I was very keen on getting the 20 min intervals in, I did this indoors. I noted in Sunday’s ride that I have a weakness of not being able to hold higher efforts for long. Not speed efforts, but rather just the ability to hit 80% and maintain it.  My focus would wander off or my legs would tire out. So today the goal was to STAY FOCUSED and get a feel for how that effort builds on the legs. If I had a long stretch of road I would have done it outdoors, but that’s not possible all the time.

It's also notable that I did this run in the newer 12-2/gray Adrenalines, this morning before the run I successfully adjusted the orthotics to a comfy fit! The left shoe really needed it. Now to test on a long run.

What a day! No, what a morning!!