Intervals: Ouch!! 2 x 800m, 1600m, 2 x 800m, 2 x 200m

Today at 5:15 p.m.I did my weekly intervals. This time I had to do them alone again, because my brother was still recovering from his Saturday race.

For this week the plan was:2 x 800 with 400s recovery, 1 x 1600s with 800s recovery, 2 x 800s with 400s recovery and 2 x 200s with 200s recovery.

This workout was the most painful that I have faced in a while. Its not the same to do the 1600s upfront than to do it in the middle of the workout, that mile in the middle fry your legs and thats what it did to me.

I warmed up 15 mins with 5 x 50m strides as usual and the workout started. In the first 800m repeat I have to face a strong headwind that really make me run slow for that one. And again in the 1600s I faced the same headwind and eventhough I ran faster than 7 mins for the 1600 (which was the goal), I had to work very hard with the headwind.

Slits were: 3:35, 3:21, 6:53 (crossed the 1000m in 4:17), 3:16,3:16, 42.65,42.94.

I only looked at the watch during a repeat in the 1st one, in the first 200s, besides that I never look at it during any of the repeats. After the 800s after the mile, my legs were like jelly and I was wondering how I could finish the last 800s in one piece, but I hang tough and could complete the workout strong, the 200s were a chore and I did my best, I could only muster 42 seconds today.

Anyway, it was a good workout and painful, now very easy run tomorrow to get ready for my tempo run on Friday. 12 mins to cool down and to finish  11.8k total for the day. Weather was good and started pouring in the 1600s repeat, but then stopped. Felt good and strong, but finished really tired.