I did say I'd give a more detailed account of my Russian Intervals 5x3x300m so here goes.......kids don't try this at home!!!
Seriously it was a tough workout and anytime you do a workout you've never done b4 it's hard to gauge where you should be in terms of splits.
Given this is high school workout for a sub 2.00 800m runner ideally the splits are 48/50 seconds....since I'm a 48 year old masters runner the chances of going 15/15 between 48-50 seconds were bulimic to anorexic so after my opening set of:53.0-55.5-57.0 I opted to try and keep each 300 under 60.00,w/ 15 of them on tap this felt reasonable
I was as equally consistant on set #2 to the second but looked to be struggling at the end of set #3 w/ a 59.0 my slowest split yet.
That"pop" I'd had coming off the starting line in the opening sets was now gone so for set #4 the game plan was to try and cruise the opening 200m b4 working the final turn,it seemed to work:55.8-57.2-57.3.
12 down 3 to go!I opened well in 55.0 but almost blew it on #14 w/ a 58.2 but threw everything at my final repeat as you always should and went out w/ a 54.9.
My legs felt like rubber going into my final 800m recovery jog and I still had a 3 lap cool down to complete my 8 miles.
Surfice to say today I felt dead from the waist down and was happy to only have a 5 mile recovery run on tap for the evening,hopefully I got any residual gunk out of my legs b4 tomorrows 8 mile tempo run.
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