Holiday 400s and the start of TADs

RUN 6am: 8.25 miles in 1:20  12x400 at the track, with a jogging (no walking!) 400 rest interval.
STRENGTH: 40 mins of PlyoX after the run
RUN 6pm:
COMMUTE 6 miles

This might be the toughest track workout I've ever done. Which of course means I loved it!

The goal was to keep an even pace over the 12 reps, and to walk the rest to push me to learn to recover between intervals. Walking is too easy, you recover in a few seconds. But as I learned to keep moving is harder. Some of the rest intervals had a brief water bottle stop or a direction switch. (I changed direction every 3 intervals, and took a longer rest at the halfway point). I'm interested in 2 things: the pace over the 12 400s and my HR over the 12 rests. The last rest includes the run up to home, so ignore that one.

RE told me last year about doing Holiday Intervals--12 intervals for the month or a for a monthly holiday. I started with holidays but got bored with that and switched over the ironman races :)  Too bad he wasn't here today, would have enjoyed sharing this with him.

Because the Garmin doesn't do very well measuring at the track, I'm ignoring the distances and just looking at time. I was diligent about starting and stopping the 400 intervals at the line, but only somewhat diligent about staying in the same lane. But sometimes the Garmin marked a lap as 0.24 and sometimes 0.28. Weaving in and out of lane would account for only seconds. Anyway...the ave pace of the 400's was just under 7 m/m. I suppose you could say that is my goal 5K pace time, since my 5K PR is just over 7 (even though that was years ago).

Looking at the data...I was remarkably steady in the intervals. I'm surprised and happy with that. A longer rest period looks like it did me good in terms of HR in the next interval, but since the data output is an average that's not a good conclusion. The Florida lap felt the hardest but the data don't reflect that.

	400 Interval		Rest Interval
	Time	HR	Time	HR
New Year's	1:42	150	2:29	138
Valentines	1:45	157	2:41	142
Spring	1:42	160	2:47	145
Tax Day	1:43	160	2:40	147
Texas	1:47	162	2:40	147
CdA	1:46	166	4:02	138
Placid	1:43	153	2:35	149
Louisville	1:44	163	2:56	145
Wisconsin	1:46	164	3:28	143
Great Floridian	1:45	156	2:57	147
Florida	1:44	160	3:03	147
Too Tired	1:44	161	x	x