PM - BHS track - with the group - 2+mi easy warm-up jog...then speedwork on track...4 x 15secs at increasing effort topping out around 90%...then 2 x 30secs at close to top speed...then 4 x 90secs or 400m (whichever comes first) at hard effort (times 86, 85, 85, 85secs) with ~3min recovery period...then 4 x 15secs at 90%...then 2mi cool-down jog.
After consulting with coach James Fitzgerald of Opex Fitness, he suggested our group do some sprinting to build hamstring and tendon strength. We haven't really done any of this so it was a little bit of a learning process. I did the workout just as planned and found it difficult. Was very uncoordinated at the faster paces. And there was practically no difference between my 15sec "sprint" pace and my 400m pace...showing a pretty big imbalance. Some of the others had the same inability to sprint...but some could sprint pretty well but were no where to be found on the 400m. There was a little bit of everything. I plan to work this in a bit more over the summer but will probably do more marathon-focused stuff in 4-6 weeks or so. We'll see.