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4s and 8s

January 25, 2012 (Afternoon)

Exercise Type: Run

Weather: 34 Cloudy

Comments:
WU: Veale to PBL and back (with Chris and Ethan)
WU: Veale to NRV+ Mile Loop (with team)
5x1200: 1st 400 @Mile Date Pace, Last 800@5 sec slower per lap
CD: Back to Veale
Wednesday Lift (3x circuit)
Stretch/Abs

Coach changed the workout right before practice to this, which was much, harder than the one of the sheet. I figured I could probably run about a 4:48 mile right now, so I was supposed to run 72,77,77 (3:46) for each. I started with the expectation that I would not keep up with Chris, Dave, and Ethan on this one since all of should be able to beat me by a lot in the mile. I ran primarily with Corey and Peter and we consistantly hit 71s for the first quarter but had trouble relaxing down to pace for the rest of it and ended running 3:48, 3:49, 3:51, 3:53, and some mysetery time probably faster than the others on the last one. I finished with Peter and Corey on the first, with Peter and behind Corey on the second, ahead of both on the third, with both on the fourth, and with Corey on the fifth, coming back from behind on the last lap.

I was glad we did this workout today because even though I didn't quite hit the times I was shooting for, it was fairly close and a tremendous improvement from the unmitigated dissaster I was mentally prepared for after my attempt at running 75 second quarters on Monday. I actually felt smooth and controlled and responded when Coach spoke to me throughout. I felt like I was running pretty hard, but not nearly all-out. I also felt like I recovered from each interval almost immediately if not recovered during the last 800. I came back at the end when to finish with Corey when I could have easily packed it in. Now, I was running a little further back today than I normally do and didn't really force my fittness as much as I will need to do in the future. But this isn't the type of workout I generally excell in so I should take it with a substantial grain of salt.

I have been avoiding definitive measures of my workout performance and overall fittness level like the plague so far this season. But I think I ought to compare this today to a workout of 4x1200 I ran three years ago (February 11, 2009) and a couple weeks before running a 15:40 5k (my current PR). Coach had assigned us a ridiculously hard pace I had absolutely no chance of hitting for more than one interval, so I fell off each from the start, creating a pacing not too far off mine today. In that workout I ran 3:42, 3:47, 3:51, and 3:48 on the indoor track (so no wind). I think today wasn't quite up to that level, but it also wasn't that terribly far from it. Granted that workout three years ago wasn't stellar on my part, but it was still pretty hard and I felt smoother today.