cocoon wrote:
Sorry, should have made my post clearer. For the regular in-week 15 x 200, I ran 43 - 45 ish seconds. Ran this on gravel and it felt right as 'easy intervals'.
The 35 sec 200's were done as part of a 'mixed anaerobic workout' for the weekend. I am kinda following the plan on page 107 of the book. Just trying to get ready for the mile on July 4th.
Ohhhh, gotcha. I was confused by that! I just did 15 x 200 this morning and ranged from 37-46 but most were 42. The 46 had a steep spot in it (about 20m of 5+%). The 37 was gradual downhill. So we are in alignment there!
I have a pretty fun story from yesterday to share. I got a new Stryd Wind footpod in the mail (I decided to upgrade) and went to the track to calibrate the distance. While i was there I saw some friends and got recruited to pace someone in a 1 mile time trial. I had already logged a total of almost 15 miles yesterday since I added the calibration session but it was all easy. Her goal was 6:00 and had a PR of 6:10. So they asked me to pace it just a few seconds under 6:00 and she would follow behind about 5m. Ok, no problem. I admit, I did screw up and went out a little hot on the first lap but then backed it off the second lap a little bit. Laps 3 and 4 I was right on it. She had a few support people there and they were running around the football field from point to point to cheer her on. It was awesome. She had someone with a stopwatch for an official time and she ran 5:59! That realllly made me happy. Her mom said she owes me a beer, haha. I was really excited that she was able to do that!