Tuesday run club

Wow,  hard. Same as last year. I see why I didnt do the last .5  last year too. Little congested.

LSD run. 10s faster per miles avg.

5x 1200. 7+% Harder than last year.

400s & 800s progression. Jog recovery.

AI comparing last year to this year. 

The 2025 workout was ~5–8% more efficient physiologically
—not harder, not easier—just better.

1. High-Level Overview

Metric	Dec 16, 2025 – Mobile	Dec 17, 2024 – Pensacola	Change

Total Time	43:22	46:37	−3:15
Activity Time	41:03	42:49	−1:46
Aerobic TE	2.6	2.7	Slightly ↓
Anaerobic TE	3.2	3.5	Slightly ↓
Total Distance	~4.2 mi	~4.4 mi	Slightly ↓


Big picture:
➡️ 2025 was more efficient, cleaner, and slightly less taxing while producing equal or better quality work.
---

2. Warm-Up & Cool-Down Efficiency

Warm-up mile

2024: 8:12/mi

2025: 7:48/mi


That’s a ~5% faster warm-up in 2025 at lower overall stress, which suggests:

Better aerobic base

Improved neuromuscular readiness

Less time needed to “wake up” systems


Cool-down

2024 ended with a full mile at ~8:30 pace

2025 ended slightly shorter but similar pace


➡️ No meaningful loss here; just tighter execution.
---

3. Quality Reps (This Is the Key Part)

0.50-mile reps (threshold / CV zone)

Year	Rep Paces

2024	5:49, 5:41, 5:43
2025	5:44, 5:43, 5:48


Takeaway:

Practically identical pace

2025 achieved this with lower anaerobic load (3.2 vs 3.5)
➡️ This means better lactate clearance and control
---

0.25-mile reps (VO₂ / speed support)

Year	Fastest 0.25

2024	5:19–5:22 range
2025	5:07–5:20 range


➡️ 2025 clearly wins here

Faster top-end

Still repeatable

No spike in total stress


This is a real fitness gain, not noise.
---

4. Recovery Segments

Recovery paces were similar (8:30–9:00 range), but:

2025 recoveries were more consistent

Less drift into >9:30 pace

Indicates faster heart rate drop and better autonomic control


This is often what actually improves before race PRs happen.
---

5. Training Effect Interpretation (Garmin numbers actually make sense here)

Year	Interpretation

2024 (2.7 / 3.5)	Strong stimulus, higher strain
2025 (2.6 / 3.2)	Same stimulus, less cost


➡️ This is textbook aerobic + anaerobic efficiency improvement.

You are:

Running the same speeds

With less anaerobic “debt”

And better recovery between reps

---

6. Bottom Line (Coach’s View)

What improved from 2024 → 2025:

✅ Faster warm-up at lower cost
✅ Faster short reps
✅ Same threshold pace with less stress
✅ Better recovery control
✅ Shorter total time for similar work

What did not change (in a good way):

✔️ Threshold pace ceiling (you’re consolidating it now) ✔️ Workout structure tolerance




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Fleet Feet Owner Micaiah Rockwell

Wow, hard. Same as last year. I see why I didnt do the last .5 last year too. Little congested.

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Tuesday run club

Wow, hard. Same as last year. I see why I didnt do the last .5 last year too. Little congested.

LSD run. 10s faster per miles avg.

5x 1200. 7+% Harder than last year.

400s & 800s progression. Jog recovery.

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