The schedule said 5 to 10 reps. I did 7. I started on an eighth but because I was going to try to see how using carbs would help my performance (downed two Clif Shot Blocks). Unfortunately, I let too much time lapse after the 7th and my legs would not go, the were sore and I was feeling blisters. It was time to stop.
I mostly felt pretty good, and I was glad to do these inside at East Bank--although I feel I need to get the time down about 20 seconds/mile prior to being ready for Boston*.
My laps were pretty even, ranging from 1:21 to 1:27. I kept the heart rate at 86-87% after the first lap of each mile. I was recovering to 120 pretty easily between reps. Here are the mile times:
5:34, 5:43, 5:43, 5:36, 5:38, 5:39, 5:37
I wore the Nike Zoom Jasaris. I really like the way these shoes feel, but I am having the same problem with them that I have had with some other shoes this winter. It seems that when I run more on my toes, I push the insole up the back of my heel and out of the shoe. The problem wasn't as pronounced on the Jasaris as I have found on my Adidas trail shoes, but it was still uncomfortable. The solution for my trail shoes is to use my orthotics, but I don't really want to do that for speed training or races. So, I need to find out if there is a better solution to the problem.
*How will I get that time down? I think a combination of five things:
- Increased economy through more training. Boston is still 81 days away according to the fancy new countdown widget on the right.
- Decreased weight (somewhat plays a part in increased economy). I am right about 130-131 right now. I think I can get that 125 which should translate into a few percentage points increase in aerobic capacity.
- Increased vVO2(max) through more training and the addition of the strength circuit.
- More speed training, primarily the 100m sprints done at the end of recovery runs.
- Timing on a track with more gentle corners or on the path without turns.
Somewhat looking forward to the 800s next week.