Ladder intervals

1200 m, 1000 m, 800 m, 800 m, 1000 m, 1200 m. @5k pace, 1200m @ 5k pace + 5 seconds per km. 2min rec.

I was asked to do specifically this workout. I usually can choose from a bunch of workouts but not today. I wonder whether it has something to do with the fact that I did not choose this workout in past training cycle:) I swear, I had it planned but then I decided to try 3x5x300m workout instead.

It was again one of the hard workouts. I better used to that. Although it will probably help me to progress faster, it is not good for my confidence.
Before(with underestimated 5k pace) I was always able to hit paces and even run faster, now I am struggling to hit paces.
It was super windy today. One part of the fence got knocked down and the portable seats/tribunes for players and coaches got turned over as well.

I did 4:36, 3:44, 2:57, 2:58, 3:36, 4:35.
Because there is no sub-tempo to tire the legs before, it was not super super hard but still I worked pretty hard. And I had to run to the bathroom after second 800 and consequently took around 3min break...
1200s were the easiest. The first one was like jogging, whereas the last one I stopped concentrating hard on and freaking abut not hitting the pace and it somehow worked. I felt controlled and not too bad.

I used the heart monitor to see what it gives. For example the highest heart rate I got during the intervals were 196, 198, 195, 193, 198, 191. I am sure how to interpret it, I need to read a book before. This was just a test.

I also wore the compression socks and I this the calves are better not although still sore. I also foam rolled them, so that might have helped as well.

I also read an article couple weeks ago that faster runs are better on ITB than slow runs. It is definitely true. I never feel the ITB during the intervals. It is always during an easy recovery run when I sometimes feel tingling. So I should do only fast running from now on:)

Ok, I am off to Hawaii in 40minutes! I hope it will be fun. Will be back on Monday.