So this is one of the workouts that I don’t really enjoy threw a mental hissy fit for the first two repeats so while I ran the assigned time for the first one, 9:40, I didn’t make any progress for the second one. For me flats make a big difference, not only does it tend to give me ~5 sec / mile, but my quads feel lighter and my turnover naturally increases from the decrease in weight. Well the change into flats helped a lot and I got on track closing well for the last two repeats.
Did hills again this week, but for a change I had people to run with as the team was doing hills too. We weren’t going at the same pace but that’s easily solved by starting enough behind them that I catch up around 3/4 of the way up the hill. That way I get someone to chase for most of it and then I help them out at the end. After the hills we had a chance to spin our wheels for the first time this season and I was happy with my doing half of mine in 43 with a significant wind on the homestretch.
|Tuesday||4 x 2 mile w/3 min rest (4:51-9:41, 4:37-9:39, 4:42-9:24, 4:40-9:16)||90|
|Friday||30||12 x 75 sec hill, 10 min, 8 x 300 (43-44)||115|