Being that it's Thursday, it means I did in fact push my Threshold workout back a day. The CMT really hammered on my quad for a good 35-minutes on Monday and the soreness from that lasted well into Wednesday and there was no point in pushing it. I ran my easy morning 4-miler on Tuesday, but the soreness made that uncomfortable so I bagged the evening 6-miler. I skipped Wednesday all together. Good news is that the quad isn't as tight, but it will still need some work.
In regards to the workout, it was NOT 2-mile repeats - it was 3k, 3k, 2k (essentially 5-miles instead of six). So although it was a bit of a reprieve, it was still going to be a really tough day.
Making things tougher, I ran the workout at noon as opposed to my usual 9:30 - 10:00 am in order to get the temps up to help the quad. Not usually a good idea to make sure the temps are UP when running a workout like this, but the quad was top priority today. (the delta wound up being about +12-degrees compared to the typical workout temp) I warmed up the quad really good - and the good news was that it gave me ZERO problems today. Didn't feel any stiffness and not even a single "tug" anywhere during the day.
Coach set target paces as follows: (3-min break between each)
First 3k: slightly under 6:00 pace
Second 3k: 5:50-5:55 pace
2k: 5:45-5:50 pace
This was certainly a good deal of volume for me at these paces, but I've been crushing the previous T-workouts and it was simply time to step it up.
First 3k was run in 11:03 (5:55 pace) and felt nice and smooth. Unfortunately the HR peaked at 171 which is 2 clicks higher than I was expecting. I assumed the higher temps had something to do w/ it, and I was concerned that this foreshadowed some nasty "discomfort" heading my way a little later.
I picked it up during the 2nd 3k according to plan. At the mile split I clocked in at 5:47, but shortly thereafter I started to feel it. HR peaked out at 174 (again 2-beats higher than I was hoping for) but unlike the previous 3k, this time it felt like the HR was up. I pushed through OK finishing in 10:55 (5:51 pace) At least the last rep was only going to be 2000m, a 3rd 3k would have been really tough from here.
For the 2k I headed out at a great pace, but the total volume plus the effort required to get the previous rep finished was clearly catching up w/ me now. After 1200m it crossed the line from "comfortably hard" to just plain "hard". However, I knew that these final 800m was essentially THE workout. Everything I had run previously was just to get me to this point. I didn't let up on the throttle one bit. The HR was only 171-172 so really this was just "mental anguish", not physical (at least that's what I told myself). I came through in 7:12 (5:48 pace). Not quite what I wanted (I was looking for 5:40-5:45) but under the circumstances I thought I did pretty well. I knew I gave all of the effort that I should during a T-workout, anything more would have crossed the line into time-trial territory. Max HR was 172, not too bad considering the total volume on the day.
Overall - 8km (about 5-miles) at an average pace of 5:52. I hoped to average 5:50 on the day, but I'll take it.
Several hours later and the quad actually feels BETTER than it did this morning. . . . and that's good because I've got a godawful hill repeat workout scheduled just 2-days from now. . .
Mon, 11/3: No Running. Lifting (upper-B, abs) stretching, rolling. Appointment w/ CMT - focus on left quad.
Tue, 11/4: AM 4-miles easy @ 7:16 pace
PM - canceled. (quad still sore from massage)
Wed, 11/5: Off Day (unscheduled) Still sore, probably would have been fine for an easy run but decided to rest up instead.
Thurs, 11/6: 6.5-miles including 8k @ 5:52 pace. (3k-3k-2k) in 11:03 (5:55 pace), 10:55 (5:51 pace), 7:12 (5:48 pace) 3-minute breaks between each rep.