Went out to speed work tonight. After a week on the Cruise to Run, including a bunch of very encouraging runs, I was hoping for big things here. While there has been progress, it isn't quite where I'd like it to be. We did 800 m. (4 lap) runs, with a 1 lap (200 m.) break in between. Here are my splits:
Two weeks ago, I was doing 400 m. runs at between 1:48 and 1:51 per segment -- which if you just double would put me at 3:36 and 3:42 -- so no real improvement other than the fact that I went twice as far. And I couldn't see myself doing a 6th loop.
If I'd been able to keep the pace for a kilometre, I'd be doing roughly 4:35 per kilometre -- which compares to between 4:00 and 4:21 (x 7 repeats) at the track back on August 16, 2011. I could feel that my right leg simply wasn't as strong and couldn't push me as far or fast as my left leg. So, while I've made headway, I have a long way to go.