5mi. The run before Loggerhead tri for most athletes is tapered. Jokingly, I heard people referring to it as the “World Championships of Jupiter.” I had all intents of running fast since my leg has done considerable healing and it does not feel any different than the uninjured one. I had a good run, we did 6 half mile intervals with differing levels of intensity calle dout for each 800m. Here’s how that went…
1 mile warmup
800m w/first 100m hard, 200m recovery
800m w/first 200m hard, 200m recovery
800m w/first 300m hard, 200m recovery
800m w/last 300m hard, 200m recovery
800m w/last 200m hard, 200m recovery
800m w/last 100m hard, 200m recovery
1 mile cooldown
How much faster did Kyle Smith get in the 3 months since I have been away from track? He ran all of his intervals with or ahead of Atilla! That’s quite a rapid improvement in a very short period of time.
drun4fun 