Well that just wasn't fast enough.I went to the track today to do my speed work. The prescribed repeats for 3x1200s (3 laps) were at a pace somewhere in the range of 7:25-7:30/mile. At least that's what I calculated off the Less is More training plan. I am supposed to run 40 to 45 seconds faster on a 1200 than in my most recent 10K race. That was at an 8:05 pace, meaning I needed to drop it down pretty good.
I was feeling okay when I went out the door. The lingering exhaustion of Sunday's long run was gone and I had had a decent amount of sleep, despite a lot of sleep-working, as I call it. I warmed up for 3/4 of a mile running over to the track where the marathon training group was winding up their workout. It was 0600. I asked two trainer ladies who were cleaning up what time they started, while telling them I'd almost signed up for the training. 0500 they started. I told them that extra hour will do me more good than the comradery and technical support the group and leaders could give me. I'll run bandit if I ever get up that early.
Nevertheless you can see I am procrastinating about how slow I ran. I hadn't run a 1200 in awhile and I didn't set the right pace going out. I was too cautious - or not fully loose. I clocked #1 in 6:11. #2 felt better in 5:54; and #3 was 5:56. I was pleased with the equality of the effort on the last two laps. I didn't calculate how fast it was until I came home and realized it was a 8:00/mile pace. I should have been at least 10 seconds per lap faster on the repeats. Damn, I have some work to do.
The July 4 Watermelon 5K is coming up. That will be a good test for this speed work. I know it helps. I just wonder if I can get back to my 7:30/mile PR pace that I set last August. Much to learn as I rebound from a grueling first marathon, a six week illness layoff and another year of age.
For good measure I'm going to see my LMT on Thursday after my tempo run. My left side is a lot tighter than my right side. It takes much longer to reach my toes on the left leg crossover toe touches. Sherlene can beat the knots out of me.
6 comments:
Sherlene! Don't tell her what I said about the lactate crystals -it might mess up her rhythm. I did my track work today, too. Good stuff!
You're still got something out of it--even if it was slower than the plan prescribed. It's an easy mistake. I have a difficult time doing math in the middle of the workout.
I'm off to the track tonight. wish me luck.
I wish I could get some track time in, but I just never seem to get off the road! I'm always too busy running my miles. Perhaps I can count a track day as a 'cross training day' for marathon training? ;)
I hate to see your slow miles...speed racer.
I'm trying to start some speedwork myself - thanks for the tip on less is more.
I went to the local high school track twice this week, and have yet to run anything there. First time was at 7:00 am, and the cross country team was milling around. Second time was at 6:00 am and the cross country team was just getting started! I'll have to try 5:00 am tomorrow?!
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