Last post (which garnered several great comments) covered a few different topics that caused me to re-think some aspects of my training that would hopefully lead to me hitting my workouts better.
#1. Cutting back the pace of my daily runs. (days between workouts)
#2. Keeping an eye on the pace of my warm up 200s to ensure they don't take anything away from the subsequent session.
3. Getting more rest overall, and making sure I take my recovery drink post workout.
In short - doing several little things that would add up to me being fully rested and ready to give my best effort during the hard sessions.
Over the past several days, I started to implement these ideas and the early returns are showing some positive results.
For starters, I cut back the pace of my Sunday 10-miler to 7:15. Typically these runs are done between 6:45 and 6:55 and this 20+ second/mile difference made for a very easy run. Second, I paid more attention to getting my rest over the past several days, and I also added some little things like getting back on the multi-vitamins, making sure I'm properly hydrated, and taking the recovery drink post workout.
This led up to the Tuesday long interval session where the plan was 1200m-1200m-800m. After my mile warm up, I made the decision to not time the 200s and just get in a good solid stride effort getting me ready for the intervals. Target pace for the 1200s was about 3:55, and about 2:35 for the 800m.
The workout went off without a hitch: first 1200m - 3:55, 2nd 1200m - 3:52, and the 800m came in on target at 2:35. I was pretty gassed afterwards and I believe some of that is due to the fact that I haven't done any short fast intervals yet (they're starting up next week, although they'll be in high volume at first and thus slightly slower than usual) I find when I'm hitting the fast intervals once a week I do better on these longer ones, but right now we're trying to build upon the distance and threshold work to add some strength before getting into the speed.
Overall a good solid workout. Unlike some of the previous ones, I didn't cut it short, didn't adjust any of the reps, etc. I hit the workout exactly the way we drew it up. That doesn't sound like much, but the way it's been going lately I needed to hit one of these before the confidence started fading. Doing two 1200s at that pace was a big deal for me - there's a huge difference between 800m and 1200m on these intervals, and usually if there's only one that's longer than 800 I can kind of gear up mentally for that one rep - but when you've got two of them it forces you to be more disciplined on the first one, and concentrate more on the 2nd one, making for a challenging day. I was very pleased to not only come through it w/ the struggles I've been having, but rep #2 was actually faster than rep #1. Something to build on mentally.
The base period is now almost over. I'll be transitioning into true "training mode" starting next week, so the importance of sticking w/ the 3-points above is going to be critical if I'm to have success this season.
Sun, 3/29: 10-miles @ 7:15
Mon, 3/30: lifting (upper-A, abs) stretching, rolling
Tues, 3/31: 4-miles including 2 x 1200m, 800m intervals (3:55, 3:52, 2:35)