Last night cheerleading practice was at the Rec Center instead of the park. So while Casey cheered I went to toning class. It was nice to get back.
This morning was 6x800s (1:30 RI). The track is still officially closed but since I have the inside connection (and the combination to the lock) I was able to get on the track. I started out with a nice slow 2 mile warm up in 19:44. My target pace for the 800s is 3:39. Ha, that was just dreaming. My actual times were 3:46, 3:51, 3:54, 3:54, 3:58, and 3:58. Then a 1 mile cool down in 9:29.
Note:
I forgot to mention, Ronnie is a LAIR!!!
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About Me
- Michele
- Once just wasn't enough for me. I just had to sign up for another. On August 29th, 2010, I will attempt to become a multiple Ironman finisher. This is the story of my journey.
Followers
| 2009 Races | |||||||||||||||||||||||||||||
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March 14 |
Tom King Half Marathon |
1:48:37 |
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March 21 |
St. Pat's 10K |
49:33 1st Place AG |
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April 5 |
New Orleans 70.3 |
5:56:17 |
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May 3 |
Flying Pig Marathon |
4:05:05 |
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Aug 29 |
McMinnville Sprint Tri |
1:19:00 1st place Age Group |
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Sept 5 |
Star Sprint Tri |
time |
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Dec 6 |
Las Vegas Marathon |
time |
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| |
| 2008 Races | ||||||||||||||||||||||||||||||||||||||||||||
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Feb 10 |
Mercedes Marathon |
4:07:45 |
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March 17 |
Tom King Half Marathon |
1:50:23 |
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April 26 |
Country Music Marathon |
3:57:36 |
|
May 18 |
Memphis in May Triathlon |
2:33:03 |
|
May 31 |
Coliseum's Rock 'N RollMan Half Iron |
5:48:38 1st Place Age Group |
|
June 28 |
McMinnville Sprint Tri |
1:19:39 3rd Place Age Group |
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Aug 2 |
Staggerwing Duathlon |
1:39:10 2nd place overall female |
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Aug 30 |
Star Sprint Tri |
1:09:34 1st place overall female |
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Sept 6 |
HOW 100 Bike Ride |
5:43 |
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Sept 14 |
Music City Triathlon |
2:25:59 1st Place AG |
|
Nov 1 |
IRONMAN FL |
12:40:55 |
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| 2007 Races | |||||||||||||||||||||||||||||||||||||||
|
March 10 |
St Patricks Day 5K |
22:49
Race Report
|
March 17 |
Tom King Half Marathon |
1:55:06 Race Report
|
May 12 |
Gulf Coast Half Iron |
6:09:18
Race Report
|
June 2 |
March Tenn Sprint Tri |
1:46:49
Race Report
|
June 23 |
McMinnville Sprint Tri |
1:24:17
Race Report
|
July 15 |
Waterfront Olympic Tri |
2:54:46
Race Report
|
July 28 |
Cedars SprintTri |
1:28:57
Race Report
|
Aug 4 |
Staggerwing Du |
1:44:27
Race Report
|
Aug 11 |
Mt Lake Sprint Tri |
1:30:30
Race Report
|
Sept 1 |
STAR Reverse Sprint Tri |
1:15:18
Race Report
|
Sept 16 |
Music City Olympic Tri |
2:44:29
Race Report
|
Sept 22 |
Middle Half-Half marathon |
1:55:11
Race Report
|
Dec 8 |
Rocket City Marathon |
4:36:47
Race Report
|
|
Blogs I Read
- Lana's Marathon Journey...And Beyond
- Running The Race
- Jen
- marathon maritza
- Lisa
- Laurie
- TriShannon
- TJ
- jkrunning
- Kate
- TriJack
- Bolder in Boulder
- Running In the Sun
- Dying Water Buffalo
- miss petite america
- Running Into a Brick Wall
- Lance Notstrong
- Allez
- See Joe Run See Joe Swim
- walchka
- Iron Wil
- Lauren
- TriSonq
- Tri-Geek Kahuna
- Triteacher
- Papa Louie
- TriEricTri
- TriFrog
- trimama
- TriSaraTops
- Bob
Blog Archive
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2006
(253)
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October
(22)
- Happy Halloween
- Weekend Off & Monday Speed (or lack of)
- Does it Always Rain This Much in October?
- Lucky Star
- Slacker
- Just the Facts
- Franklin County Fall Finale 100
- Hard Core?
- Back in the Pool
- A New Level of Insanity
- Am I a Bear???
- A Visit from Old Man Winter
- 33 Degrees??? It’s October!
- Another Bad Tempo Run
- Cross Training
- Oh So Close
- Perfect Day for a Long Ride
- Cross Training
- 13 Miles IS a Long Run
- 800s
- Back in the Saddle
- Recovery Tempo
-
▼
October
(22)
4 comments:
Very cool...and very sneaky!
Michele ... what's your HR during your 800s? You should be pushing close to your HRmax during this type of interval training. You had great splits and are running very consistently, but obviously, you aren't happy with your performance. You slowed down after the first rep which would indicate that you may have started out too fast or didn’t take a long enough recovery jog between reps. I always run a full 400m recovery between the 800s and get manic about hitting the 200m marks right on time to ensure I’m holding pace … seems to work. .
Anyway, you aren’t happy, so let’s do something about it. First, get a handle on your HRmax. If you haven’t determined you max HR already you’ll need to do a simple workout to push yourself up towards your actual max. Don’t bother with the stupid formula (220-AGE = HRmax), this formula gives you a 95% probability of having an actual HRmax +/- 20 BPM of the computed value. It’s not very accurate. If you don’t know your HRmax you can approximate it with a fun little workout. Find a 600m hill (around a 10% grade). Sprint up the hill and jog back down. Repeat 3 times. As you push your way up the hill on the 3rd repeat you should be within 3 or 4 BPM of your actual max.
You want to run your 800m intervals around 95% of your maximum HR. You’ve now got a way to measure your really doing without fretting your way through some equivalent pace tables. You may find that you’re actual target pace is slower than your perceive it should be, but doing this work out properly will yield benefits over time and training your body to run faster.
Good luck. You’re an awesome athlete.
Look at your most recent 5K time (26:28)
Our paces ran away from home :(
Great job getting back in the bike seat! And your 800s did look strong, even though I know you aren't quite satisfied with them.
I actually have never tried HammerGel...I don't even know if I've really seen it at my local running store. I'll have to seek it out and give it a try because isn't it your favorite? I'll look for them and report back! Keep up the great work!!!!!!!
The bike reck didn't get a comment from me, but that Ronnie comment the greatest.
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