I wound up doing the 1000m repeats today (Saturday) as I still had some soreness in the legs on Friday. The temps have been climbing lately and it was close to 80 degrees today. The plan was to do four, see how I felt and if I felt good go ahead and do a 5th. Unfortunately, four was all I got in.
I'm not sure if I just don't have enough gas in the tank to hit these workouts the way I'd like because I'm tired, because I need to back off the pace on the daily runs, or because the temp was 15+ degrees warmer than the previous sessions, but I haven't been 100% lately.
4 x 1000 w/ 1-min rests: 3:32, 3:24, 3:27, 3:26.
I just didn't feel like I could hit the time if I added a 5th - not good. HR was up a little, probably due to me not running workouts in greater than 60-odd degrees in a while, so the 75-80 was a slight shock to the system, but that's not a good enough excuse - something isn't quite right.
However . . . . .
Last week I got back into doing my 2 x 200m as part of the warm up - but I made sure not to time them because I just wanted to get in some long strides to get me ready for the intervals. Today I decided to go ahead and time them. In the winter, these warm up 200s started off at about 32-34 seconds. Soon they got down to about 30, and with the constant speed work, they eventually worked their way down to 29 and then 28.
I haven't done any speed work in months, but I was hoping that I hadn't lost too much speed and that the 200s would come in close to 30, maybe 31.
So as to avoid any possibility of having an issue w/ the hamstrings, I made sure I ramped up into the pace for the first 30-40m before getting up to a fairly solid speed. Coordination felt good, and I knew instantly I was way ahead of where I started last winter. Upon finishing I was expecting to see a time under 31, maybe even close to 30-flat. . . . . so when I looked down and saw a 27.92 I was a little taken aback. I actually thought the time must have been wrong. I slow jogged back to the starting line and ran rep #2 exactly the same way - 27.91. This was surprising - close to mid-season form on the 200s right out of the gate - in March?
Clearly whatever is bugging me during the interval/threshold sessions is showing no ill effects on the speed. So although I was hoping to do better on the 1000s, I was very happy to see that kind of pace on warm up 200s. It's like I'm picking up right where I left off in early January.
In order to try and resolve these issues I'm having getting the workouts in the way I'd like, I'm going to back off on the pace a little bit on the daily runs. For me, I think it's OK to have all the runs at a nice steady pace when I don't have two workouts/week, but when I start adding these workouts - I think it would be best if I back off some on the in between days. I'm hoping that, and perhaps some more sleep will help me to hit these workouts as they're drawn up.
Fri, 3/27: 5-miles @ 6:56
Sat, 3/28: 5-miles including 4 x 1000m (3:32, 3:24, 3:27, 3:26) (2 x 200m warm up - 27.9, 27.9)