First short interval speed session on the track with my Dutch running friends in what seemed like ages. The workout was 5 x 300 + 4 x 500 + 5 x 300, all with 200 meters recovery. Before heading to the track I checked Daniel's Running Formula book for my training pace(s). Based on my recent marathon result, I should be running the short repititions in: 35 seconds for 200 meters and 71 seconds for 400 meters. I really didn't expect much from the legs since it was just my first time back on the track for some leg turnover. The legs and body felt great the entire workout and I never felt like I was running at an all out effort. Here are the splits for the workout:
5 x 300 (54, 51, 52, 50, & 51)
4 x 500 (1:30, 1:31, 1:29, & 1:29)
5 x 300 (51, 52, 50, 51, & 51)
On the 300s I came through the 200 mark in 33-34, and for the 500s I came through the 400 mark in 71s.
Today: AM - 4.2M @ 7:21 pace; PM - 9M including 5x300 + 4x500 + 5x300
Mon: 8.3M @ 7:06 pace including 5 x hill sprints (12 seconds)