These are the two track workouts I've done this week (on Tuesday and Thursday). After the 5:53 mile trial, Sarah sent me some revised (faster) times to aim for.
2.5 mile warm-up; 6x150 meter strides; 2x800; 6 x400; Aim for 3:07 for both
800s (1 lap jog between each); The 400s should be about: 91, 89, 89, 87, 86, 84; Jog about 200
meters between each 400 (a little more if you need it). 2.5 mile cool-down. Total=9.5 miles
I went out a bit too hard in this workout, but didn't blow up too much in the end:
2 x 800: 3:01, 3:05
6 x 400: 90, 88, 87, 88, 88, 87
Still a work in progress, but figuring it out, bit by bit. Those 400s are hard!
And then yesterday:
2.5 mile warm-up; 6x150 meter strides; 6 x 200 meters; aim for 40-42 for
all; 200 jog between each; 2.5 mile cool down. Total=7 miles
The first 2 had me unsure how well they were going to go, but I think they ultimately loosened me up for the rest of the workout. 43, 43, 39, 39, 39, 40. The nice thing about the 200s is that they are almost done before you can feel them. Anyways, it was a good workout, and nice that the workouts are short enough that they can wait until mid-day or even the afternoon to do them - not like a 11 or 12 mile slog fest in the heat instead! I have never run sub 40 in a 200 before, and I did it 3 times!
So, in just a few short years, I went from training for a marathon to training for a mile. I think normally it's supposed to be the other way around. Then again, I am working on a PhD in medieval history - not sure if normal describes my lifestyle!