I went solo for the fifth set.

1/14/24.

I met up with the crew at SCH at 8AM on this 30-degree morning. Andrew, Andrew's daughter Honor, Guy, Jeff, new guy Chuck (from Southhampton, Bucks Co.), and perhaps one other rounded out the short distance crew. Lauren, Keith, Craig, and one or two others were doing their thing as well.  

I decided that we would do a super-modified version of the Russian intervals workout. As written for a high school 2:00 800 meter runner, the Russian intervals workout consists of 5 x (3x300m @ 48 with a 30-second/100m jog-rest between runs and an 800m jog/rest between sets.)  This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between runs and an 800 meter jog between sets! OMG.  I have done a modified version of this workout in the past. Today's modification would, in a sense, halve the workout as designed.

I decided to do 150s instead of 300s or even 200s.  My plan was for us to take exactly 60 seconds between runs and jog the 650 between sets in 5:00 (I figured some would simply rest for 5:00).  My goal is to build towards the original workout Russian intervals workout described above, at least in terms of volume; the pace would be more modest.  With my goal of 800 race pace, here's what I managed:

Set 1: 24-mid, 60 sec rest, 24-mid, 60 sec rest, 24-high

5:00 650 meter jog

Set 2: 24-low, 60 sec rest, 24-mid, 60 sec rest, 24-mid

5:00 650 meter jog

Set 3: 23-mid, 60 sec rest, 23-mid, 60 sec rest, 23-mid

5:00 650 meter jog

Set 4: 23-mid, 60 sec rest, 23-mid, 60 sec rest, 23-low

5:00 650 meter jog

Set 5: 22-low, 60 sec rest, 22-low, 60 sec rest, 21-mid 

The whole group managed to stick together through the first two or three sets. Andrew made it through four sets. I went solo for the fifth set.  

At this point in my training, this workout was tough but not impossible. 

I suppose I could have started at 23s and seen how the workout progressed. Perhaps next time I will try for 200s in 33s and 32s. I think I could manage 33s. Alternatively, I'd like to do this workout with 30-45 seconds' rest between 150s.  I need to force myself to get stronger and tougher!   

By my estimate, I am in 2:15 condition.  

Saturday, 1/13/24-2.5M in 21:10

Friday, 1/12/24-5M in 40:00