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2x200 + 6x400

August 26, 2015 (Morning)

Exercise Type: Run

Comments:
200s in 36ish, 400s in 72-73. Last 400 in 66. Full recovery after each one. Form felt a little clunky but not terrible. Workout didn't leave me super tired; it was mentally manageable even while alone.

This workout was prescribed as a first speed workout of the season in the training book I'm reading, Daniels' Running Formula. He recommends training speeds based on race distances and oxygen consumption values. The first thing I realized from his tables (though I knew this already) is that I'm much better at speed / speed endurance than endurance; my mile PR's are associated with much faster 5K times than I've hit. This workout pacing felt very manageable but was recommended for a way faster 5K than I'm running right now.

One interesting thing he recommends is doing faster reps with full recovery earlier in the season than tempo and short-recovery reps. He argues that tempo taxes both economy and endurance, while the kind of workout I did today is mostly economy; therefore tempo belongs earlier in the season than fast reps.