Approached this workout with no small amount of trepidation, thanks to the cough that stubbornly persists, albeit more productive by the day. On top of this, the right calf felt stiff and sore from the beginning of the warmup, much more so than I was expecting after a two day layoff. Overall feeling like something of a fraud and not at all sure of what I'd be able to accomplish. Aiming for a cruise mile of around 5:30, being somewhat conservative to say the least then follow that up with glorified strides. Rolled through the first lap of the cruiser in under 39 seconds. Adjusted the next three laps and ended up running 5:22 splitting 2:43/2:39. Five minutes later started with the 200s. Each set run on a 70 second schedule, with four minutes recovery between sets. Going in, trying to hit something in the 38-9 range for the first set and a bit faster than that for the second set of 4, then something mile pace or faster for the final pair. Had some difficulty holding back enough on the first set despite the short recovery (just over 30 seconds). Splits:
37.7, 37.0, 37.3, 37.6, 36.6, 35.4
35.4, 35.7, 35.4, 35.3
33.4, 34.0
The final set required a good deal more effort and focus than either of the first two. All in all came in ahead of schedule but whether these numbers mean anything worth a damn remains to be seen. Overall the time off seems to have allowed for feeling fresh rather than detraining, at least that's how I choose to see it. Warmup and cooldown both on the short side thanks to a late start.
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