Now that marathon training is over, I joined my pals with Cal Coast last night and did Tuesday's track workout. Or tried to. My plan called for an easy 4X400 session. Coach had a 1200 followed by 2 X 800. I figured I'd look like a real dunce peeling off after 400, so I went with the flow. The good news is I got that 1200 in. The bad news is I had no legs left for the 2 X 800. So I did a bastardized interval session:
Interval 1: 1200 at 7:30 pace
Interval 2: 400 at 7:30 pace
Interval 3: 400 at 7:45 pace
I was actually pretty pleased with the first interval. I didn't feel like I was really sucking wind right up to the last 100 yards or so. I ended up hitting 98% of MHR (183 bpm) at the finish line. Overall I put in 5 miles at an average heart rate of 79% of max. Average pace was 9:27 per mile. Not too shabby. I'm paying for it this morning though with sore legs and hips. I need to admit that last night was a great ego boost after spending so much time going long and slow the past weeks.
On schedule today is a 3 miler. Nice and easy. I'll keep reminding myself. Nice and easy.