Tonight was my first real speed workout since injuring my hamstring. I ran too fast at the beginning, but I don't care. It felt great to run fast with confidence and not feel my hamstring tugging as my leg extended through the push off and into the kick. I cut my workout a little short, because I was out of shape for what I tried to accomplish.
I started with a 2.5 mile warmup. It was cold; mid 40's. That's cold in Orlando, so I just did a little extra to keep warm. We then stretched and did our 4 x 100 striders. I then took off my warmup pants and one of my 3 shirts.
The actual workout was 2 sets of 5 x Go 600's. That's the 400 @ 5k pace and go for it on the last 200. I started the first set by running 1:29 and 1:30 through the first 400 and then finished up in 2:14, 2:12, and 2:14. I was already spent, but it felt great. I was running the 400's at mile pace, which for me is nowhere near my 5k pace. I should have been running the 400 portions around 1:45. For the 4th rep, I ran closer to my 5k pace and finished around 2:42 or 2:45. I don't remember exactly, but I dogged it. I was having a hard time breathing. I was way into oxygen debt and actually slowed down through the second 300 half of the rep. Coach told me to stay back on the 5th rep and rest.
I did my normal rest like everyone else. He gave us 3 minutes between sets, so I did the 1st rep by myself with no timekeeping. I definitely went back to running too fast again. It felt great, though. I ran the rest with the group after that. On my last rep, it was everyone else's second to last, so I had more in the tank so to speak. You always have a little when you know it's your last run. When my pack came around the 400 mark, coach yells out to us and says something like who is going to make a move and push the group. Since it was my last one, I went for it. I bolted by everyone in my pack and got close to the lead pack. Oddly enough, my time was 2:14 which is what I ran when I started.
That was it for me. I was totally wiped out, but I got the 1.25 mile cooldown logged, too.