There’s a special feeling of accomplishment in going out and doing exactly what you planned, no more and no less.When you do one constructive, planned exercise instead of trying to beat your 5k record in what was supposed to be a tempo run, or doing a 40 km long run or something other stupid like that. Today I set out to do eight reps of 400m at about 1:30 each, and even without looking at my GPS i made it. Within 9 seconds at least.
Each took me between 1:21 and 1:26. The first rep felt more sprinty, but I got more economical with each repetition, and my second to last lap was the fastest one, and probably the easiest one. Which is the whole point of running at this speed for me: improving running economy.
I worked a bit at not overstriding. It’s tempting to run with big bouncy strides when running fast, and I was a bit surprised to find that I was actually faster when landing with the foot more under me and focusing on kicking backwards. Now I can look forward to a couple of easy runs.
BTW here’s the Hansons’ view on the term “Junk Mileage”.