Tonight's track workout made my head spin the first time I read it:
6x800 @I=Interval pace
4x100 @R=Race pace
I mean seriously. That's almost as bad as swim workouts!
With my handy magnifying glass, a sturdy cup of tea, and a thesaurus, I uncovered the hidden meaning:
Run around the track twice (=800), six times, at your interval pace (according to the chart our coach had previously given to us based on our 10k pace—calculate your own track paces with McMillan's race calculator—it's endless good fun!)
Wait, where was I?
Right: run around the track twice (=800) six times at your interval pace: 5:00 minutes.
After each 800, run once around the track (=400) to recover.
After you finish all of that, THEN run 100 meters (the straightaways) at your Race pace: :34 seconds, with 100 meters recovery, and do THAT four times.
Oh yes and don't forget to warm up for 1 mile and cooldown for one mile.
As usual, I was in No Mood. My pace group has dwindled from 10 or so women to me and one other chick (the one I lied to last week, heh). We are well matched. She was in No Mood either.
Here's how it all Went Down:
1 mile warmup: 12:14
6x800 @ 5:00 minute pace/400 recovery
1st 800: 4:47
2nd 800: 4:57
3rd 800: 4:56
4th 800: 4:59
5th 800: 4:59
6th 800: 4:54
Next: 4x100 @ :34minutes/100 recovery
1st 100: :29
2nd 100: :27
3rd 100: :29
4th 100: :26
1 mile cooldown: 12:15
We totally could have done the 800s faster, but I kept slowing us down so we would hit our pace. The 100s we did faster than we were supposed to because we both just wanted to get it the hell over with. When I play with McMillan, I get an 800 time of 4:41.1 to 4:54.1, so no comprende where the coach is getting 5:00 minutes from, not that I'm complaining.
I just do what the man at the front of the room tells me to do.