After the FICPA 10k, it is pretty obvious that I needed to work on stamina more than anything. However, with a 5k race on Saturday and having been sick the last 2 days, I decided to keep Tuesday's run a relatively easy speed workout, just trading 4 of the 400 m speed intervals for 2 1000 m cruise intervals.
Target:
2 x 1000 ~ 3:35 (3min breaks)
4 x 400 ~ 78 (90 second breaks)
Actual:
2 x 1000 - 3:26, 3:31 (2 min break)
5 x 400 - 74, 75, 74, 74, 68 (90 second breaks)
2 miles warm up / cool down
Total 4.5 miles
Perhaps ironically, despite being sick both Monday and Tuesday, I was feeling great once I got on the track Tuesday evening, and if I didn't have my last 5k for a while on Saturday, I probably would have thrown in some more intervals.
Both my 1000m cruise intervals were fast as I had no idea on the pacing. Ideally I probably should have run several more to get the real stamina benefits, but I decided to stick to the more speed oriented workout and switched over to the 400s. The 400s were all slightly fast, but all felt under control, especially since I was dodging other people on the track the whole time (whatever happened to walking on the outer lanes?) I threw in 1 more closer to all out because I was feeling pretty good. (Is it sad that "closer to all out" has become a 68?)
Finished the workout feeling fine except for some tight calves. This was my fastest workout in at least a year so I'm feeling pretty good about it, despite how short it was. It's nice getting reacquainted with the track before the real workouts of marathon training start in another month or so...
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