Today was another "combo workout" where I did some long intervals up front followed by some speed work on the back end. These sessions are new to me - I'm used to running the entire w/o at close to the same pace, so it takes some getting used to. I can clearly see the value in the sessions - use the long intervals to get in some VO2Max type work (even if it is in lower volume) which also pre-fatigues the legs such that I can be forced to work hard on the speed portion even though I'm no longer able to go all that fast. (which hopefully decreases the chances of injury)
Standard warm up: Mile jog, stretching, 2x200m (the 200s are like long strides to get the legs ready to go)
3 x 800m @ 2:35 (2.5' rests)
6 x 200m @ 30-31 (60-second rests)
The 8s went off without a hitch, but one thing I learned today: coming from a sprinter's background - I'm not that big a fan of combining 60-second rests w/ speed work! (although this is exactly the type of training I need to process the lactate better to handle that 2nd lap during an 800m race - the reality is, I need to do a lot more of this, unfortunately)
I hit all the times, but the 5th one wasn't much fun, and I honestly didn't even want to go to the starting line for #6. The fastest one was 30.0, the slowest was 31.4 and I averaged 30.8. Not too bad, but these guys should get better when I get more of these short rest sessions under my belt.
A few easy days ahead - I have a session from hell scheduled for Saturday.
Sun, 4/26: 5-miles @ 6:56 (should have been a long run, but the hip was tight so I cut it short)
Mon, 4/27: Appointment w/ CMT - hip is getting better, everything else was much improved, and there are now no other issues. No running (scheduled off day)
Tues, 4/28: lifting (upper-B, abs) stretching, rolling.
No running - took an extra day to rest the hip
Wed, 4/29: Interval/Rep combo. Standard w/u, 3 x 800m (2:34, 2:35, 2:35 - w/ 2.5' rests), 6 x 200m (30.8 average - 60-sec rests)