Today was the 10 x 300m session. When I compared it to last week's 12 x 200m session on paper - I figured I was in for a rough day. Each rep here was obviously 50% longer, but the target pace was almost the same. (33-sec average for the 200m session last week, 51-sec average today (34-sec 200m pace)) Also, the rests were actually going to shrink from 80-seconds to 60-seconds. And on top of that - last week I got an extra 90-seconds of rest after every 4th rep (3-sets of 4) and here there were no sets - 10 x 300m w/ 1-min breaks - period. Longer reps w/ shorter rests at about the same pace. . . . . no picnic for sure.
The way JT described the workout was like this. "You'll get into a rhythm after the first few. After about the 6th one you'll start to get a feeling of overall fatigue but you'll still be able to hit the same paces. After about the 8th one, you'll feel like you can't do any more, but you can."
I wanted to make sure I ran the first few slower to ease into it and then pick it up if I felt I could. Target was to start about 54 and ramp down to 48 if possible, but JT said if I needed to stay in the 52-54 range the whole way that was fine.
Unfortunately I had the Garmin on the wrong page when I started the first rep so when I looked down to see my 100m split to see what my pace was, it wasn't there. Rather than screwing around w/ the watch during a repeat, I figured I'd just fix it afterwards. First rep - 49 seconds. Damn, gonna pay for that later.
I fixed the stupid watch, made the adjustment and hit the next two in 52-52. At this point I felt like I was going to be OK. Surprisingly after a slow jog back to the start I was ready to take off each time w/ no issue. Next four reps were 51-51-50-50. I really had a groove going now. I even received some applause from part of the community college track team that was running a workout. (200m repeats at slightly slower than my pace w/ MUCH longer rests) I think I'm viewed as the resident "old guy" who is still somehow able to run a little bit.
Now I was through 7 reps and was feeling tired. By this time the 1-minute slow jogs didn't seem long enough. I struggled on #8 finishing in 53 - but pulled it together, realized I needed to up the effort a bit, and hit the last two in 52 and 50.
Overall the average was 51 (34-second 200m pace) and truth be told it wasn't that bad. Of course the real measure is what do I feel like tomorrow? Achilles, quad, etc. Saturday is looming and I'm going to need to be 100% to have a shot at that one. Two easy days coming up before the Saturday torture session.
Mon, 12/1: Lifting (upper-B, abs) stretching rolling.
Tues, 12/2: 5-miles easy
Wed, 12/3: 4-miles including 10 x 300m (1-min rests) at average pace of 51-seconds (4:33 mile pace)