Thursday, September 27, 2007

Recovery?

Today I had 8 x 1 mile with 3-2-1 at 510/5/450. The weather was decent. Not sure the temp but it was a bit windy out of the Northwest. I had a decent 4+ mile warm up and felt ready to roll. Mile 1 5:10 right on 3 minute rest. Mile 2 uphill into the wind 5:04. Not bad. Mile 3 downhill with the wind 4:54. Not bad. Mile 4 4:58. Here is where I started to get pissed. Mile 5 back uphill 5:12. This one needed to be 10. Mile 6 back uphill again. 12. Needed to be 00. Mile 7 downhill needed to be 50. 00. Mile 8 was to be 00. I ran 04. After I finished I was really pissed. 5 weeks left and the workouts aren't going great. Then I looked back in my log. Last spring I did this same workout and wrote in my log great workout. Here is how they stack up with rest and all.

Last spring
1 5:08
2 5:13
3 5:04
4 5:00
5 5:09
6 5:14
7 5:03
8 4:54

Today
1 5:10
2 5:04
3 4:54
4 4:58
5 5:12
6 5:12
7 5:00
8 5:04

That is a total net of 5 seconds faster today than last spring. Rest was shorter this time as I was taking 2 and 3 min last spring on the second 4 miles instead of keeping it to the 3-2-1. On the flip side. I seemed to feel much better after only 1 min rest. I will have to keep that in mind. Total miles for the day 17+

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