I went back to the Community Park to do a speed workout, but, as i am planning on doing a 5k race this Saturday, decided to do 3 uptempo miles, and not my usual 4. I decided to do 3 reps of a 4,4,8 workout, 400, 400, 800. My rest is short, 45 secs after the 400's and about 90 secs after the 800.
At the park, the distance is a bit more than a 400, or an 800, as i have mentioned before, i pick landmarks to start and stop to make it easier. Also, this is all on grass, the footing is good but not great. My friend Stacy was also there, and also my live in coach, Erica, was giving me pointers and and timing me as she walked the course
My first rep went 85.74, 81.71 and then a PR on the 800 of 2.49.19. Nice start, as i felt good, and i did push it to get a PR on the 800, but now the rest of the workout might suffer.
Second rep went 86.84, 82.37 and 2.57.10. I did suffer a bit here.
Third rep went 80.19, 84.94 and 2.55.17. I was happy here as I accidently shortened my rest period by 30 secs after the 2nd rep 800 before i ran the 80.19 400, which is a PR on that particular 400, so that was good.
Overall, i felt pretty good, i didn't leave everything on the grass, i felt i could go some more.
Cheers | 