8 x 1 mile repeats - 7/19

Today's workout was 8 x 1 mile repeats. This is the first set of repeats since the 4 x 1 mile repeats one month ago. There was supposed to be a workout of 6 x 1 mile repeats in there somewhere, but somehow when I put the training plan onto a calendar, that week got missed. Fortunately, the 5 mile run on July 4 somewhat made up for that.

Once again, I did the 1.05 mile loop around the house for these repeats. With the first 1/2 mile being gradual down hill, and the last 1/4 mile being decent uphill, it provides a nice combination of easing into the repeat and ending with a hard effort. This was followed by about 5 minutes of rest in between.

One of the things that confused me last time was this rest period, because Galloway mentions that you get the same benefits regardless of how much rest you take. Today it finally dawned on me why that is - these mile repeats get your body warmed up and fatigued (especially after the first few) during the first portion of the repeat (what that portion is - I'm not sure. Maybe 1/2, maybe 3/4). It is that last bit where all the benefits come from, because only then are you forcing your body to do something that it doesn't have all the necessary resources (oxygen, glycogen, etc) readily available. So a major part of the mile repeats is simply to become fatigued before the actual 'workout'. Although Galloway doesn't specifically mention it, I've read from another source (unverified) that this period of time should be limited in length for maximum benefit. Thus, taking the 5 minutes in between repeats is not hindering any gains to be had from the effort.

(time, avg hr, end hr)

Warm up mile - 8:38
Rest 1 - 5:00, XX, 94
Repeat 1 - 7:20, 160, 172
Rest 2 - 5:00, XX, 106
Repeat 2 - 7:46, 159, 172
Rest 3 - 5:00, XX, 108
Repeat 3 - 7:40, 161, 173
Rest 4 - 5:00, XX, 110
Repeat 4 - 7:50, 161, 173
Rest 5 - ??, XX, 110
Repeat 5 - 7:48, 163, 172
Rest 6 - 5:00, XX, 112
Repeat 6 - 7:50, 164, 174
Rest 7 - 5:00, XX, 110
Repeat 7 - 8:00, 163, 172
Rest 8 - 5:00, XX, 105
Repeat 8 - 8:03, 163, 172

The average results from today (each repeat in about 7:50) is not much different from a month ago, however today it was MUCH hotter. In fact, the plan indicates that if the temperature is above 85 (which it was), to abandon the speed session and wait for a cooler time. I knew I was going to lose a LOT of fluids during this workout, so I made sure to drink plenty of Gatorade during each rest session. The fact I was able to keep pace, I think, is a good indication. Also, during the 4 x 1 mile repeat workout, I was gassed after the 4th repeat. This time, I was not. However, upon a second look, my HR was lower today (low 170's) than it was the first time (high 170's). Given the extra heat today, I think that is fine.