The Running Geek

5 x 2K workout Today

It was a nice cloudy day, but the humidity was CRAZY high. However I’ll still take the clouds over sun beating down on my any day.

I headed to the track around 1 PM or so. I tend to do this workout in the morning when it’s on a weekday, but with the cloud cover I took my time this morning around the house.

As per my previous post I’ve set a new goal pace for these intervals at 7:40. That is 3:50 per K pace, a bit slower then what my goal race pace is for the next couple of races (hoping for a 3:47-3:48 pace). However I don’t have any history of doing all 5 of these reps at this pace so better to start with baby steps rather then saying I’m going to hammer these all out in 7:35 and then disappoint myself.

This was a hard session. I pushed myself harder then I have probably all year in training. Some say don’t go to hard, but for me I know I’ve been going a bit easy and need that extra push to break through the sub 38 barrier if I want to reach my sub 37 goal for the end of this season.

Here’s the results for today’s session.

Time AVG / Max / Lowest Rest
7:41 / 170 / 179 / 92
7:39 / 172 / 182 / 114
7:42 / 176 / 185 / 132
7:45 / 179 / 188 / 141
7:44 / 183 / 190 / 139

Here’s the results from my Previous 2000′s Workout about 3 weeks ago

Time AVG / Max / Lowest Rest
7:54 / 164 / 176 / 109
7:36 / 165 / 178 / 134
7:49 / 171 / 178 / 118
7:47 / 172 / 181 / 116
7:47 / 173 / 182 / 122

I can see that my HR is quite a bit higher today. This is 2 fold I believe. One it’s a heck of a lot warmer out today then it was 3 weeks ago when I did this session, and two I was faster on every rep then I was 3 weeks ago.

I hope to see similar or a bit quicker results 3 weeks from now when I do this session again, but with a bit lower HR.

I know this session is important to 10K pace development. With that in mind I really worked the 3rd and 4th ones. The hardest part of a race for me is usually about 4-8 K or so. I feel good at the beginning, and in the end I usually have something left in the tank, so trying to work through that same barrier in my training sessions I am hoping will give me the strength both physically and mentally to break through this in my coming races,

For anyone who’s done a training session like this before you probably know how your legs feel when you start that next rep. I gotta say that my legs felt like cement almost when I started that 5th rep. It was pretty intense.

I’m going to take tomorrow off as per the planned schedule I posted yesterday, and then my long run happens on Tuesday. Target for that run will be 18+ K in 90 Mins. Pace of around 4:45 – 4:55 per KM.