a full lap of hard running

4-29-12

Met up with teammates Chuck, Rob, John and Carl and longtime friend Justin for a workout at Great Valley.  Because there was LAX practice going on and the team bleachers were in lanes 1 and 2, we opted to do a workout that wouldn't require a full lap of hard running.  Instead of the 6-5-4-3-2 breakdown or the pick-up reps (8x400) we did Russian intervals. As designed for a high school 2:00 800m runner, Russian intervals consist of 5x(3x300m @ 48 w/jog 100m at 30-sec) with an 800m jog between sets. My plan was to do "modified" Russian intervals: 5x(2x300m @ 48 w/60 sec rest (100m jog)) with an 800m jog between sets.   I think I mentioned to the guys that the 300s should be a bit slower than their 800 pace.
My runs:
47/50
47/48
47/48
48/48
47/44

Given the heat and humidity, I was fairly pleased with the workout.  If I do this workout again in the coming weeks, I hope to be able to run five pairs of 46/47 or 5 triplets of 48.