Sometimes, you just do not have the time for a workout that you wish you had. I was hoping to have a good amount of time today and to put in 12-15X400M repeats. I realized mid day that I was going to be short on time. Not wanting to scrap the session completely, I modified my plan. This is what I decided on and ran:
I started with a 5 minute, roughly half mile jog. I then ran 10X400M repeats. All the repeats were between 80-90 seconds each. Also, the rest period between was considerably shorter than the last time I did these repeats. I kept my rest between at a mere 60 seconds. After 7-8 of the 400's, I was sucking wind pretty good and that 60 second rest, seemed to go so fast. I finished up with another 5 minute, half mile jog.
I only had about a 3.5 mile workout total, but I kicked my ass and got some good speed work in. Tuesday, I plan to run another speed session. I want to run 800M repeats and really stretch myself out to get my speed up.
I have a month left before race day, starting tomorrow. I have the fitness to go long, but I need to add the speed to my runs and lower my pacing.