Cutting Shapes

Time: 69:09
Distance: 9.46 miles

W/u: 22:11 for 3.14 miles
W/o: 12 x 400 in 62 with 2:00 rest
C/d: 15:58 for 1.97 miles

This afternoon I warmed up to the Alexander Graham Middle School just off Runnymeade. Jailhouse wrote my training for the next few weeks taking me through the trip to Japan. Word on the street is that I might get to run one of the relay legs so the focus is still on running fast at 5k. I need to be able to run 68s comfortably and the purpose of this workout was to hit 62s with lots of rest. It didn't go as planned.

Splits:
63.78 (1:52), 65.18 (1:53), 63.21 (1:57), 64.23 (1:56), 65.58 (1:57),
Stopped jogging 400m and dropped the rest to 90 seconds.
65.03 (1:32), 64.78 (1:29), 63.72 (1:30), 67.26 (1:30), 64.93 (1:32), 65.38 (1:32), 64.67 for 31:40 total.
Avg = 64.81 sec
Avg rest = 91.82 sec

Not sure what happened out there. I felt great on the warm up. Very relaxed. Good arm carry. I didn't think this was going to be an easy workout but I knew with all the rest the pace wouldn't feel taxing.

I used lane two for the entirety of the workout and ran the first 10 where I had the wind in my face the final 80-120 meters. Since the wind was on the backstretch I tried to take advantage of it as much as possible. It felt easy going through 200m in 30-31 on the handfull where I looked. However, the last 80 of almost every interval felt terrible. I'm not sure if it was because of the wind or lack of power but my pace slowed considerably and my form crumbled. On the split that I hit 67, I thought that I should relax the first 200 and try to attack the final straight. You can see how that worked out.

I'm perplexed as to why this workout went south. Maybe I'm still a little sick, have run too much this week, ran too late in the day?