Notes
Awesome, tough workout: 25 minute progressive warmup down to tempo pace (5:30 target), 6x200m grass hills @ Frear, 4x500m on the grass loop on upper Frear. Goal for the hills and 500s was to run the fastest possible average. 2' rest after tempo, jog down hill between each hill, 2' rest before 500s, 90" rest between 500s. Did the whole workout in flats.
Quite frankly I think I killed this workout. We started the tempo as a big group of 11, Faz Brian and Jake were progressing down to 5:20 and the rest of us 5:30. Did an approximately 4.5 loop as shown above, 2 loops in cornfields + a small add-on by the Frear porta potty. First loop felt great, very comfortable. Pace got pretty spicy in the second loop, we let the top 3 go a bit but me and Colin hung not far back with Cish and Steve close behind. If my map is accurate then we averaged 5:33 pace, that must be a little quick but under 5:40 for sure. The hill was fairly gradual with one steep bump. Kept the rest short (under 80") and was definitely working hard, but felt good. After #2 Tyler stepped up and helped push the pace with me. 2' jog across the street to the 500m loop. The first one I was pretty conservative, after that I was going almost all out. Started w/ a few guys on each of the reps but was finishing a good bit ahead of them. The rest was just enough to get my feet back under me and start to feel ok.
And the whole time I could feel annoying mucus and stuff in my throat from the cold! All in all this was a great workout. I felt very strong in the tempo, pushed through the hills and then went to the well in the 500s. It was a big confidence booster and I think it's a kick in the butt that I need to change my mindset. I basically was hitting the same paces as Brian/Ben/Jake, I'm sure I was working harder than they had to but it also wasn't an all out effort, I felt strong the whole time. Now I need to race to my fitness. How many guys in the AR have averaged more than 95 mpw for the last 15 weeks (86 for the last 14 months?) Can't be more than 2 dozen... I need to get after it and race like I belong where I want to be. Doesn't mean I need to be stupid, but I do need to be a lot more aggressive and push myself to run what I am capable of. 8k should be in my wheelhouse right now. Can't wait for Saturday!
lol a little psyched up i guess
tempo splits ****ACCORDING TO COLIN'S GPS****:
6:10
5:32
5:21
5:11