AM: Track in Safety Harbor. Alright. This workout was a monster, but I can tell it's one of the workouts I needed to add to handily get into the mid 15s for a 5k. I... commandeered.... it off another runner's blog with times I'm looking to achieve, so I knew it had some merit.
The workout: A couple of striders to get the heart-rate up then 3 sets of 10 x 150m with 50m recovery at > fast interval pace. 450m active recovery between sets. Also, it was a lane-changing workout. So I'd start in lane 1, then work up to lane 6, and then restart to get to the 10, which made it easy to remember the item I was on as well as challenged me to (try to) match times.
How did I feel? My quads were worked harder than any workout I've had in a long time. I also felt challenged to recover so incredibly fast. That 50m recovery is NOTHING after going from full tilt to a recovery jog pace, and often I'd get down to "recovery" pace and I'd be 3-5 steps away from starting the next one.
Set 1- All ranged from 30 to 34 seconds. Set 2- 30 to 33 seconds. Set 3- 29 to 33 seconds. Shockingly, my fastest one ended up being a lane 6 item in set 3, which i feel very good about.
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