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another duckling day

October 24, 2017 (Afternoon)

Exercise Type: Run

Comments:
after some deliberations over whether the workout would be cancelled due to lightning, we went to the golf course for a somewhat complex workout, which was: 600 (start like a race, get slower) into 6 min tempo into 600 (start slower get faster, like the end of a race kind of) and then after about 5 min of rest we did 1000 at 5kish effort, 800 between 3k and 5k, 600 at 3k, 400 at mile, and 200 at faster than mile effort, with decreasing recovery in between them. It was very difficult, made all the more difficult by the fact that I did them all too fast. I was running mainly with Hannah and Katie, who are a fair amount faster than me, and the paces we did were too faster also than what they should have done. It was pouring for a large part of the workout, which made it all a lot better, though a bit slippery. team feels somewhat smaller as many of the slow people have opted not to do USATF or are not coming to practice consistently for some reason.

splits were approx as follows
2:20ish (600)
6 min at 7:35 pace
2:20 (600)
4:08 (1000)
3:15 (800)
2:23 (600)
1:28 (400)
0:38 (200)

the only ones that were close to my actual PR paces were the last 2, and I probably should not have even been doing that close to my PR pace on an effort based workout in the pouring rain on grass. So anyways, it was definitely very difficult, and my hamstrings still feel sore and tired from lift.