Dan: I see where you’re coming from as you have always had a huge emphasis on pace work. The workout was really a re-introduction to practice after 2 weeks of unsupervised practice. Also it was more similar to the 10×800 threshold work than any true pace work, I believe we are slowly bringing the threshold work down towards mile pace and we will be taking the previous Monday’s workouts(3×3,3×5,3×3,800 etc) down towards the 800 pace through a different workout.
I’d really like to do some pace work on my own but I’m more focusing on trying to completely buy into my coaches programs. That’s why I started doing the morning runs and will be, barring anything catastrophic, hitting pretty high mileage this summer(IMO). With credentials like Matt’s I think it’s important I stop trying to find things I would do different in his program and start trying follow it to a T.
A lot of the work we are doing is more towards the 1500 end of the spectrum because let’s face it: I do not have enough speed to become a great 400/800 runner. Pure 800, maybe but the aerobic end for me is really lacking so we are addressing it with 1500 type work.
That was much longer than I intended… 😛
4:00 Workout
2k Continuous Warmup
Dynamic Flex
Circuit Run
1200m Cooldown
Static Stretching
Circuit runs are pretty grueling actually. Still considered recovery but it wasn’t easy. It’s 700m a tad below threshold pace followed by a few minutes of GS work. Repeat.. many times. 😉