2 days off due to slight hamstring strain!
No track today, decided to back off.
Not sure what system this taxes but tough for a guy training a a 400 runner lately*.
Mile workup 5 x 1/2 mile road- 2:00 recovery - Avg. 2:42 13.5 minutes
total running, 8min recovery. Leg turnover feels slow and choppy but I
was breathing hard.
1/2 mile cooldown and 10 quick sets of 10 pullups
Thursday: 5 minute jog 9 x 110 all out on soccer field wearing cross
country type spikes. 13.25 to 13.5 each. Right about 50 strides. Drove
to work and hamstring aching. Next two days no running. Next time,
longer warmup and dynamic stretches.
Hamstring feels 75% better, maybe I got lucky, but don't think I can head to the track for at least another week.
*Found an old book: Computerized Running Training Programs James B. Gardner and J. Gerry Purdy. It shows about 6 x 880 with 2 minute rest in 2:41.1 would be referred to as "interval training"
Not clear what the adaptation is though.
Checked with Better training for distance runners 2nd ed.
A chart in the book refers to Physiological adaptions. Long intervals or long speed is 800m- 300m repeats from 3k to 10K pace.
Some increase in Neurological recruitment an some increase in blood buffering ability, increased glycolytic enzymes at 90% of max HR.