Monday I did 16 x 200 with 100 recovery in :35-:40 seconds. I ran the 200s at 33-34….not incredibly fast, but it was the short recovery that made it a decent workout. I had planned on getting in 20, but I need to be careful with my knee. I still felt my knee, but it almost feels like it’s swollen and has fluid in it. I’m not sure what I did, but I really feel like I stepped off a curb wrong or stepped in a hole while running. The good news is that it felt better after the workout…and felt even better as the day went on. This morning it is still tight, but nowhere near as bad as it was….I really think this is something that is just going to go away on its own.
Why 200s?…there are a couple reasons why. One, I never really do them and at this point in my career I need new stimuli. Two, I have done them a couple times over the past 2 years and it always seems to make racing and workouts at slower paces feel much much easier. I remember 2 years ago I didn’t think I was in that great of shape, but over 3 weeks I did 3 shorter workouts and ended up running 29:30 for 10k on the roads and 4:45s just felt like I was cruising. The workouts I did were 20 x 100, 12 x 200 and 25 x 100. I really want to make these shorter nueromuscular workouts a regular part of my training. Even if it’s only once every 2-3 weeks.
Another interesting fact that I have come across is that by doing the 200s at ~3k-5k effort (and even 100s, 150s, 300s, or 400s) and keeping the recovery short it makes it into a lactate threshold workout. I found this interesting as it is different from the idea of LT workouts being the traditional tempo run or cruise intervals. Apparently this was a weekly workout for Portuguese runners like Antonio Pinto, Carlos Lopes and Fernando Mamede. Coach Antonio Cabral has wrote a ton about the topic on Letsrun.com.