JT had a very tough workout slated for early this week and she wanted me to take an extra easy day beforehand which would have pushed the w/o to Wednesday. Unfortunately, I have my CMT appt scheduled for Wednesday morning, and I was unable to change it. With the quad perhaps still a mild concern, and the left hip flaring up I really didn't want to cancel, so that meant I'd have to do the session today.
With that being the case, we switched up the session giving me one that would be less demanding:
2 x 200m: 31-32
5 x 400m: 68 (90-second rests)
3 x 400m: 66 (90-second rests)
2 x 200m: 31-32
Yeah, that's the 'easy' one - the other one was a real beast! I knew looking at this, that I was probably in trouble. Two weeks ago I did 8 x 400m at about 70 w/ 2-min rests. Today I was cutting 2+ seconds/lap, cutting 30-seconds off the rest, AND it was 25+ degrees warmer today. (not a great combination) I decided to give it my best shot and see how it went.
The highlight of the session was the opening 200s. Being careful to baby the quad, I ramped the pace up very slowly for the first 30 yards or so, got up to a halfway decent pace by the 100m mark, picked it up a little for the next 70 meters and then eased up towards the finish. Nice and smooth, never pushed it - 28.6 Did the same on #2 - 28.6 I was fully expecting to see 30-31s w/ that effort, so to see 28s was a pleasant surprise.
However, the rest of the w/o didn't go quite so smoothly! The good news was that the hip and quad gave me ZERO issues (probably all that digging into the hips w/ the tennis ball yesterday to alleviate the stiffness) But damn - my glutes were SORE!
The first couple quarters were fine, but the short rest started catching up to me after #3. Times were:
69-67-68-68-69 (the last one was tough)
By now I was feeling pretty dead. How the hell was I going to do a second set at 66 w/ the same 90-second rests?? Answer - I wasn't. I took an extra minute between sets, but I was still feeling pretty awful. I gave it a go, but after an opening 32-second 200 the wheels started to come off and I finished w/ a 68. Now in fairness, I was not gunning these things - if I was going to do that, there'd have been no point in going away from the original workout. This was supposed to be a more 'relaxed' session. But no matter how you sliced it, I was pretty dead at this point. I imagine I could have toughed it out and thew a 69 up there, gone right to the 3-minute rest (dropping the last rep) and done a couple of token 200s to close the session, but I got everything I wanted out of this one . . . . I was healthy! Exhausted, sore, hot (it was about 85 degrees), but healthy.
Later I headed over to the gym to get in my primary leg lifting session for the week. I'll have to talk to coach to see what she thinks about this session. Clearly I wasn't able to do what she thought I could do. Was it the soreness, the temperature, or just a slight overreach for my current capabilities? Perhaps a combination of all of them. For some reason, I'm not overly disappointed w/ the session - although I didn't hit the goal, I'm pretty sure I gave what I had out there today.
The most important thing now is to have that appt w/ the CMT, make sure I'm healthy, get some rest, (a few VERY easy runs over the next couple of days) and get ready to really start hitting it. I've got to start the serious speed work ASAP - the season is little more than 2-months away!!
Mon, 4/20: Off (stretching, rolling)
Tues, 4/21: 2x200 (28.6, 28.6), 5x400 (69,67,68,68,69), 5-minutes, 1x400 (68) 90-seconds between reps
PM - lifting on legs, stretching, rolling