After this past weekend's two races, I decided I was doing well on tempo runs but needed to incorporate more track sessions into my training. After 2 days of adequate rest, on Wednesday, my dad and I attempted to hit the track. I scoured Run Less, Run Faster and found the perfect workout:
10-20 min warm up
1600 @ 6:17
1200 @ 4:36 (6:04 pace)
800 @ 3:00 (6:00 pace)
400 @ 1:28 (5:54 pace)
10 min cool down
We jogged to the track, but when we got there, it was being used! There was track practice, lacrosse practice, baseball practice, etc. I was truly bummed! We decided to continue jogging and try again the next day.
Yesterday we knew better. We looked up the high school schedule and found that the track was being used. So we decided to jog to our regular tempo spot and map out the distances on the Garmins. My dad did a regular run and I attempted my planned track workout. (Attempted = key word!)
My excuses:
1.) It was hot! The temps hit the 70s yesterday and I haven't been used to running in the warm weather.
2.) Since I wasn't on a track, there were hills to take into account.
The workout seemed easy enough on paper. I figured worst case scenario I would run the splits slower than planned. Here's how it went down:
Track Workout - Details
5.00 Miles
7:44 average pace
1.5 mile warm up
1600: 6:03 pace
400 RI: 8:08 pace
Here's where it went down hill.
800: 6:22 pace
400 RI: 8:42
400: 6:22
Cool down.
I was supposed to do the 1200 after the 1600 but it wasn't happening, so I skipped to the 800, fully expecting to go back to it but it never happened. Being that I have a 5 Mile race this Sunday I decided to roll with it and try again next week.
Happy Friday All!
5 comments:
I think you ran the first mile too fafst. I made this mistake several times, and paid in the later intervals. It's like starting a race too fast. Nice job though. If you keep the first mile where it should be, you are going to nail the workout.
I have to agree with Running and living. I'm lucky, in the fact that I belong to a track group that meets on Wednesdays. So, the streets aren't an option. But, more often than not, I get the workout and it doesn't seem so bad. When I start too fast, it comes back to haunt me. If I run the first split or two where I'm supposed to (though it feels "easy"), I always finish and usually finish really strong!!!
Killer workout! That was an awesome first mile nonetheless!!
Yes, I definitely did run the first mile too fast! I always seem to do this and need to work on it!
Ooohh this workout does look like a good one... I'm going to have to try it... although of course I'm not as fast as you!
What determines the pacing for each interval?
okay Im motivated now :)
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