Today’s Plan
Workout Plan:
Intense Run (55–75 Minutes)
- Warm Up (10–20 Minutes):
- Easy jogging in Zone 2 (7:11–7:38/km)
- 5 minutes of running drills
- 5x15s strides (7–8 RPE)
- Main Set (Repeat 7–8 times):
- 1 mile (1600m) at fast tempo effort (target 5:43–6:01/km)
- 1 minute easy walk/jog recovery
- End when the next interval feels unsustainable at target pace
- Cool Down (10–20 Minutes):
- Easy jogging in Zone 2 (7:11–7:38/km)
- Easy jogging in Zone 2 (7:11–7:38/km)
- Fueling Guidelines:
- Pre-Workout: 30–40g carbs
During Workout: 232 cal/hr from carbohydrates
Execution & Reflections:
After Wednesday’s Scotch Bonnet intervals, I wasn’t sure if I’d be recovered enough for today’s hot tempo session. Turns out, I might’ve been right.
The day started with a meh energy level. Not exhausted, not buzzing—just… ho-hum. I fueled on schedule: Maurten Drink Mix 160 about 40 minutes before, pre-hydrated with Nuun, and Gel 160 during the 2-minute buffer between strides and the first interval.
First rep? Fire. I attacked it with intensity and optimism.
Second rep? The cracks began to show. Midway through, my legs began to tighten up. Alarm bells.
Rather than gamble, I bumped my second gel after rep #3, hoping to catch a second wind.
It never came.
I gutted through a slower-paced fourth interval, then made the wise choice: I stopped the programmed session and restarted my watch for an easy return trek—no intervals, no stress. Just movement.
Workout Analysis:
- Physiological Load: Likely still fatigued from Wednesday’s strong effort
- Mental Load: Started the session cautiously optimistic, but early doubt compounded
- Fueling Timing: Smart, but perhaps not enough of a buffer for the second gel to kick in
- Cadence & Form: Lost touch with Drum Buddy during later reps—a sign the wheels were wobbling
Coach’s Corner (Self-Talk):
This wasn’t a failure. This was a lesson in listening. I tried, I adjusted, I pivoted. That’s veteran behavior, not defeat.
Closing Thought:
Not every day can be a PR. Some days test your wisdom more than your willpower. I passed that test today.
Training plan designed by MoTTIV.