Yesterday was a cross training day. Due to Labor Day and the kids fund raiser at school that I am helping with Thursday, I had to work all day Tuesday. Since it was too dark to ride before work, I decided on a much needed swim. I got to the pool at 5:50am and again two of the 3 lanes were already being used. I claimed the open lane and got started. I knew I was swimming slowly, I just didn't realize HOW slow. I swam the 1750 yards in 37:43. I am in a world of hurt come the 17th. There won't be a current carrying me downstream this time. I am looking at wetsuits in fear that the water temps are going to be low enough to make them legal since we have been having such cool temps lately. I refuse to be at a disadvantage by swimming without a wetsuit for this race.
This morning the plan called for speed. 10-20 minute warm up, 1200, 1000, 800, 600, 400, and 200 with 200 meter rest intervals and a 10 minute cool down. I programmed my Garmin last night and headed out this morning at 5:00. It was cool and dark. It made me realize it won't be long until these runs will be in sleeves and pants. I am not ready for that yet. I took the warm up nice and slow, 1.85 miles in 19:23, 10:29 pace. I hit the lap button and let the fun begin.
Dist/time/pace
1200 5:58 7:58
200 rest 2:11
1000 4:55 7:57
200 rest 1:55
800 3:51 7:43
200 rest 2:02
600 2:42 7:21
200 rest 2:00
400 1:46 7:07
200 rest 1:56
200 0:49 6:54
Cool down 1.03 miles in 10:22, 10:05 pace
I am happy with this work out. I only hit my target times on the 600 and the 400 but each interval got faster and my 200 meter rest intervals all stayed about the same. I was SURE that I was walking slower each time because I knew that the sooner I reached 200 meters the sooner I had to start fast again. I have never done a speed workout like this and really did enjoy it.
Subscribe to:
Post Comments (Atom)
4 comments:
Great workout.... you keep those times up and I will not be able to keep up with you.
It's great you can enjoy the speed workouts. And to hit target pace would make anyone happy.
The track interval workouts are the hardest for me to keep target pace. I can manage the tempo and long runs but the intervals beat me up.
Michele .. great progression. I was a bit worried that the 200m rest between the 1200 and 1000 wouldn't be enough, but it didn't seem to matter. You said that the sub 7:00 min/mile on the 200m didn't meet your target! Just how fast did you expect to go? After running 5 intervals, the last 3 with significant negative splits, I'm impressed that pushed all the way down to 6:54. You must have been flying.
I've never tried this progression, but it sounds like fun.
hey awesome job, way to consistently drop the pace over the workout!
Post a Comment