OK, no, not really. But I did have a moment where the thought crossed my mind that I might before I was done!

What was I doing? A Hadd's Protocol Test. Here are the instructions I received from my coach. (My results follow the instructions)

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20 min warm up, either at track or around the area, then, 4x 50m strides (i.e. the straightaway, about 20sec.) walk back recovery is good. Get the legs and arms moving!

Then, quickly - take off your warmups, have a drink, and get on with it. Do not let your HR go way down and get cooled down.

For each mile, you will write down
1)the actual time it took to run the mile,
2)the actual HR right at the end, and 3) your PE for each mile right as you finish.
Then rest 90 sec. - in place. No jogging.

Coach Linnea or someone can assist in data collection also by writing down time per lap and actual HR per lap.

Also load your Garmin file and mark the intervals w/ comments as you have them.

Hadd hr/pace test:

Run 1600m at a steady 140 HR(Stop 90 secs and write down actual time, actual HR and PE for the mile)

Run 1600m at a steady 150 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 160 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 170 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 180 HR (Stop 90 secs and write down time, HR and PE for the mile)

At all times, adjust the running pace to maintain a stable HR. On each new stage slowly edge the HR up (ie: it is ok if the HR takes the first 600-800m to reach target level), then simply maintain HR.

DO NOT start fast and have to slow to maintain target HR.

DO NOT try to ''build into'' the HR just in the last lap. It's ok if this is whole thing is hard to do the first couple of times we execute this workout. I don't expect the first time to be perfect !

PE Rating Scale Explained:
Session RPE scale:
0 = rest (in bed)
1 = really easy (rolling out of bed)
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = I think this is my hardest ever effort

AFTER the work on the track, jog easily for ~ 10-15min to cool off and think about the workout.


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And here are my results!

10:18 at 139bpm
9:30 at 147bpm
8:49 at 158bpm
8:08 at 167bpm
8:03 at 173bpm. I couldn't quite make it up to the 180 target HR on the last one. I can usually get up into the low 180s but not this morning.
(And note that the bpm above are averages. One expects them to be *below* the target because it takes the first minute or two to get your HR *up* to the target, which you then try not to exceed. So, by definition, the average will be below target.)

That last mile was really really hard. A "9.9" on the perceived exertion scale! (Not quite ready to commit to "the hardest ever".). I wan't quite sure I'd make it all the way to the end of the mile without puking or getting dizzy, but I persevered.

And, that was the fastest mile I've ever run! Frankly, anything sub 9:00 is unbelievable for me, so to do 3 in a row of those, well, zowie!

And the best news of all - my IT band is definitely healing. I had no trouble or pain from it at all this morning. I'm not out of the woods, but I'm getting there. Slowly, but surely.