04-03-18
Workout
Run --
warm up ~1.7mi, including 4x~100m strides
did some dynamic stretching, etc.
4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.
cool down ~1.7 mi
Total distance -- 7.66 in 1:05:12
Notes
First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.
Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].
So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.
Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.
Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake
That's a great session. 
Curious to see what happens when you do this on the track.
btw, eventually, i'd say do jogging rest, even if it's as slow as walking. It can make a huge difference. I've seen videos of elites like Mo Farah jogging at slower than walking pace after hard repeats etc, seems like most coaches want their athletes to continue to do some kind of run-like-specific movement, even if it's crazy slow. It made a big difference for me for sure, walking rest changes the game mentally.
One example I have of that, is when I was training with that dude Mitchell. He could hit our repeat numbers if he walked between reps, but once he started jogging between reps, even at like 2-3 mph (slow as f jog), he couldn't hit those repeats like he could when he did walking rest. There's no reason that should happen. I mean, I was jogging next to him as he walked, and then the same when he went from walking to ninja jog.
Also, with the people I train with on Tuesday's, all of the faster people use jogging rest. Everyone who is alot slower, walks or stands around. People are training at their respective paces too, so, potentially an interesting key differentiator as someone progresses IMHO.
peace!
Yeah, I definitely agree in general! Last time I did mile repeats I did jogging rest between them, but that was just 2x1 mile so it was less of a workout. I am still trying to figure out tempo workouts and repeats and all that, and I wanted to go a bit harder with it on this workout, so I gave myself an easier version of rest to make up for it. Next time definitely jogging in between though -- I probably don't need as much volume of hard work as I did in that session, so paring it back to 3x1mile with jog rest, or similar, will be enough to get the benefits without being too taxing, I imagine.
Edit: a lot of the Pfitzinger LT workouts are structured like "16 min @ LT, 4 min jog rest, 12 min @ LT" which seems like an interesting way to set it up. I wanted to keep the rest a lot shorter (90s is pretty short for repeats, I think -- my HR was getting down to ~130 by the end of the rest, jogging it'd probably only drop to 150 in that period) but I could see that with long work periods a longer rest like that would be welcome.
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