I hopped on the treadmill on Monday night (right before I became sick), ready for a speed work out. I was suppose to do 3 x 1600 meters (1 mile) in 8:30 minutes (or 7.0 MPH) with 2 x 800 meters recovery jogs in between. Including the warm up and cool down, it was suppose to amount to 6 miles.
My first set of 1600 meters, the heart rate was between 75% and 80%. I thought that maybe by the end of the first set, I would feel differently. Well, that didn't really happen, so I decided to skip the first recovery, and maybe take on just one recovery jog after increasing the speed up to 7.2. I increased the speed, but I still didn't need a recovery. I ended up finishing the four miles in one shot.
So basically, what was suppose to be a speedwork out turned into a tempo run that I wasn't scheduled to cover at that pace and distance until April. I attribute this outcome to the sprint work out from Tuesday night the week before. Goddess came up with a profile composed of 12 one minute sprints with one minute recovery in between. The idea was to get the heart rate up to 92 - 95% your max during the sprints, and to skip a sprint if the one minute recovery in between was insufficient. I took the heart rate up between 90 and 92% for each sprint so that I wouldn't have to punk out. The profile was a true torture, but it totally paid off.
There's another sprint session coming up next Saturday. I wonder if it will impact my training schedule as much as it did from that Tuesday class. It's kinda odd to be excited and stressed about an upcoming torture.
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