Temperature at the track today . . . 98 degrees. Man, last night I went out at about 6:30 pm to do my evening run and the temp was "only" 82 degrees. I felt like I was running on a late Fall day. It almost felt cold! I guess that's what consistent temps up around triple digits can do to you.
Today's festivities included going to the track for my up-tempo day. Most of these days are going to be threshold running, but being that my reps have primarily been in the 400m-600m range (w/ one 800m day) I decided to do some longer reps today before getting more into the threshold work - 1000m repeats, @ 3:20 - 3:25 pace w/ 6-minute breaks. Picked a great friggin' day for it too!
I was scheduled to do 4 reps but the heat made me re-think that - I also had the plyometrics to do after the cool down, and I was coming off my first double-running day yesterday. Three would be fine for today.
I told myself to make sure that first one was on the slower side as I could always crank it up on the last two if needed. First one was really easy - came in at 3:24. I felt fully recovered after 4-minutes and I thought of just jumping into the next one, but I decided to wait it out as the last two were going to be a little faster. Rep #2 came in at 3:20 on the nose.
I don't know if it was primarily the heat or just lack of fitness, but I was not recovering as easily between reps 2 and 3. And due to there now being someone else on the track in lane-1, I needed to cut my rest short on this one to avoid having to lap them twice during the run. So off I went after a 4:30 break. Nice first 200m, but at 350m I already felt some fatigue - not a good sign. By 450m I was already slipping above 3:20 pace. But because I was only doing 3-reps instead of 4, I decided I was going to get this rep under 3:20, so that's what I did. Came in at 3:19.2 to be exact. Finished up w/ the plyos.
Combined w/ the warm up and cool down I totaled about 5-miles on the day. Overall, I was satisfied w/ the workout. I can't tell how much the heat affects things at this point but it doesn't really matter I guess. Just do the workout as best you can - the times/HRs will come down as the temps drop.
9/3: 3 x 1000m @ 3:24, 3:20, 3:19 Rest times of 6-min and 4.5-min. Basic plyos afterwards. WU and CD totaled about 3-miles