Today was the unofficial start to my Frank Horwill workouts. Unofficial because I won't continue with the other workouts he outlines this week but I did want to try this one just to see how it would feel. I ended up with 12 x 200 in 37 seconds. I'm not really sure how to judge this workout. Horwill doesn't give a specific number, only saying to do them to exhaustion, ie unable to complete 200 meters in 37 seconds. The recovery period starts at 90 seconds and declines by 15 seconds every repetition and then starts over again at 90. My last 200 was within 37 seconds but after only a 15 second rest I really felt I couldn't do another 200. However if I had muscled through that one it is likely that a 90 second recovery would have enabled me to continue on with a few more repetitions. Anyway I think this gives me a good baseline to start with.
I think it's time I give a shout out to my running club, Namban Rengo. We usually meet for speedwork at Oda Field on Wednesday nights, long runs in Yoyogi park on Sunday mornings and various races and ekidens (relay races) throughout the year. I highly recommend a running club to anybody out there. Having a team to run with is very motivational and pushes you to push yourself much more than you would do on your own. This is especially true with speedwork. Also a club provides a great reservoir of knowledge for all of runnings little questions.