Interval

6/23

90 s Hill

6/27

90 s Speed

7/7

90 s Hill + Heat

7/14

60 s Speed

7/22

90 s Hill

7/29

90 s Speed

1

445

451

425

473

482

431

2

412

407

445

451

494

407

3

412

423

399

424

483

351

4

405

411

410

466

467

343

5

442

432

387

443

434

363

6

448

395

409

449

410

349

7

   

395

483

413

337

8

     

474

439

325

Mean

427

419

410

458

453

363

For completeness I am posting the last of my 90 second interval set. The results are dismal, but it does show that you can’t have breakthrough workouts every time you want them. A breakthrough workout is essentially one that pushes you beyond what you have already adapted to. These are stressful workouts that provide the stimulus for improvement. Even though I schedule a couple such workouts each week, the breakthrough sometimes cannot be planned. You just have to be ready for it by giving what you have at the time, and occasionally you’ll achieve that higher power output, or faster pace. During this workout I was experiencing a lot of fatigue in my legs. Although I wasn’t able to deliver much, it was still a great workout because I had to try to focus enough to push as hard as I could, and push to just finish the workout.

I had a very similar experience on Tuesday, 7/26, when I tried doing a threshold workout of two 18 minute intervals. My power for the two intervals was 320 and 290, much less than my 337 threshold power. The drill was good, trying to keep the power up even though my legs were fatigued and I was struggling. Interestingly though, later that same day I went and did the TCSD track workout with Jim Vance and had a great workout. Jim’s workouts are fantastic. He really emphasizes the need for flexibility, technique and rapid turnover to run efficiently and fast. Following a long warm up, dynamic stretching and drills, the workout was 12X400 meters with a 100 meter active recovery (very short/incomplete recovery). I struggled to finish, but managed to keep my intervals at 90-95 seconds for the entire workout. This isn’t real fast, but it is the best I’ve been able to do for a long time, and was definitely a breakthrough workout.

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