After scarfing down a few good sized helpings of comfort food on Thursday, I was not feeling up to running my 5 x 1000m workout Friday morning. This didn't present a problem as I had allowed for this possibility ahead of time - I ran my easy run on Friday afternoon and put off the workout until Saturday morning.
On tap was a threshold workout, 5 x 1000m w/ 60-second rests. I call this a "comfort" workout because I've done so many threshold workouts over the past several months, and this one is the easiest one on the block - the entry level T-workout if you will. Compared to 3 or 4 x 1-mile w/ just 60-second rests, or 3k/2k repeats w/ 2-3 minute rests, or worse still, the dreaded 2-mile repeats w/ 2-minute rests . . . the 1000m repeats w/ 1-minute breaks is, shall I say it . . . . downright enjoyable! And being that it's just at threshold pace (as opposed to say interval or rep pace), it's also a fairly comfortable ride almost the whole way through - the perfect post-Thanksgiving workout!!
Weather was ideal this morning - 55 degrees with a very slight breeze. A wicked looking fog had rolled in, and as I ran my warmup I could see each layer roll across the track at about ankle height. Serene, quiet and peaceful; and with the limited visibility, it felt as though you could just as easily be kayaking out on a lake all alone. Simply fantastic conditions to run a workout.
After opening with a 3:33 (about the target pace for the day), each repeat improved: 3:29, 3:26, 3:25, 3:23. Here's a look back exactly 3-months ago (August 29th) where I ran the same workout:
|Rep #||29-Aug||Ave HR||29-Nov||Ave HR|
I should throw in the caveat that it was probably 8-10 degrees warmer that August morning, and as you can see the HR is up a few ticks here in November. Still, the delta in pace/mile is almost 26-seconds. I'll certainly take that in just 3-months regardless of temp or a slight HR difference. (Incidentally, I believe the slightly higher HR here is due to the fact that I do my threshold runs almost entirely off of feel. With the hill repeats and all the T-work between August and now, I believe I'm just more comfortable at a slightly higher HR, as running w/ a little lactic acid in the legs is less of an issue. So although, I'm probably working a little harder here, the feel is about the same)
Very happy w/ the result - those 60-second breaks are short, but just long enough to keep a workout like this in the "comfortably hard" zone. Tuesday or Wednesday brings my 2nd speed session, although I think I'm going mid-long intervals this time as opposed to the short 200m repeats. Looking forward to it already.
Wed, 11/26: 6-miles easy
Fri, 11/28: 5-miles easy
Sat, 11/29: 5-miles, including 5 x 1000m (1-min rests) 3:33, 3:29, 3:26, 3:25, 3:23