Wednesday night:
Since it was 50 degrees out when I got home lastnight I decided to run in a mock race clothing set-up; long nike running shorts with a sleeveless bikers undershirt and a light tech long sleeve runners top. I also had on a thin skull cap with my ultra-thin pearl izumi gloves which were only used for the w/u & c/d portions of the neighborhood run...the test was a success!
Per the FIRST program I had a 1.5 mile w/u then 6 by 400 meter repeats at ~1:35 then a 400 meter repeat jog followed then by a mile c/d. Below were my repeat times with average & max HR values per each:
400 meter - 1:33 - AHR 148bpm - MHR 154bpm
400 meter - 1:30 - AHR 148bpm - MHR 156bpm
400 meter - 1:32 - AHR 149bpm - MHR 158bpm
400 meter - 1:32 - AHR 149bpm - MHR 156bpm
400 meter - 1:34 - AHR 146bpm - MHR 156bpm
400 meter - 1:31 - AHR 153bpm - MHR 160bpm
The repeats felt good as in each one (except#5 mind wandering one) I set the speed tempo within the first 50 meters of starting the interval and held it there till the end of each. The south wind was at 12mph pushing me in the face on repeats number 1, 3 & 5 but that didn't matter because I was feeling good out there, the taper & massage were working.
So with that positive last training workout I can now relax a few more days before the Athens Ohio marathon this Sunday...
b
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