800s.

Today was the first time in about a year (can that even be true?) that I did anything resembling speedwork. I think it was November of last year that I started to work my way into marathon training, and from there on out my focus was on upping mileage without killing my knees. But I actually have a pace goal for this training cycle, so I thought maybe I should toss some intervals in there to help put some pep in my step.

I only had 3 miles planned for today. By the time I got around to running it was almost noon and ~75 degrees (hotter than I ever like) so I headed to the gym for some treadmill 800s. I PLANNED to get some strength training in afterwards.

The workout:
800m warmup
4x800s with standing rest until HR below 150
800m cooldown

Holy hell did this workout kick my butt.

My repeats were 7.3/7.4 mph range (8:06-8:12 pace) at 1.0 constant incline (usually I like to keep the incline on random but not for speedwork).

Repeats 1 and 2 were pretty decent, and my heart rate dropped after about 2-2.5 minutes. After the 3rd though, I was SPENT. I think it was 3 or 4 minutes until my heart rate resembled anything like 160, and I just wanted to get it over with, so I probably started a little too soon. 0.3 miles into the final repeat and I knew it was NOT happening, I just did not have the energy to keep going. I paused the treadmill and gave myself 45 seconds to recover, and then finished that last 0.2 at 8:00-7:43 pace as punishment (ha). I had to stand there for a few minutes doubled over before I could even contemplate a half mile cooldown. I stumbled over to a mat to stretch for a bit before heading the heck home... see ya, strength training.

I guess I really underestimated how much I've slowed down while marathon training this past year. I mean, I ran an 8:15 mile more than halfway through a half marathon 2 years ago, and it felt like nothing. Humbling, to say the least. Oh well, I'll get it back eventually.