3.07.2008

Like a speeding bullet

I am using a new training plan for the March 29 10K race. It has lots of track workouts. Mmmmm.

Thursday I did something I've never done before and my legs felt "different" all day. An okay different too. I ran 4x200 at 0:50-0:52 then 4x1 minute "as fast as I could." That was different.

I started about 20 yards behind the 200m start line and aired it out. At the finish line I was wheezing and had only run 50 seconds. On the next three I kept moving back another 5 yards or so and I kept coming up short of a minute (52:20, 52:87, 55:05). So I was getting faster over longer distances.

The rest of the session was another 4x200 which I did in a pace I now thought was lazy and they were right there at 0:48-0:52. I finished with 6x100 strides which just felt super. I loved the stretch I put on my effort.

The best pace of the bunch was 5:47. I can hardly believe my Garmin but it's true. Wow.

10 comments:

Donald said...

No feeling better than newfound speed! Nice work.

Joe said...

Whoa...that speed work is serious.

Cool workout...yeah, I'll bet it felt good!

Just12Finish said...

You ran a 5:47 mile?!

robtherunner said...

Well done on the track work. That's something I haven't done in awhile.

Runner Susan said...

Garmina never lies!

Maddy said...

Congrats on the speed! Good work my friend!

At the WPRR you will be done eating your Cuban omlette before I am even finished with the race.

Darrell said...

Exciting stuff. It is a great feeling when speed work goes well.

Neese said...

Hey David, that's quite impressive, good for you for experimenting with that. I see above (Maddy) is a bud of yours, I just found her blog yesterday. Have a great Sunday and thanks for the comment it made me laugh :o)

peter said...

5:47! Purty fast for any distance! That's a nice workout, alternating distances and going as fast as you can for as long as you can. My best year, 2006, I did a lot of track and it was competitive, meaning we were trying to come in first in the 200, 400, or 600, whatever we were doing 5X that day. I was always near the fastest, and sometimes my strength (the absolute fastest was a young woman) or experience (I was the oldest male by far, I did some psychological stuff, like when to put on a burst or when to power past them) would enable me to be first. Of course, that's also how I injured my hamstring, trying to keep up with the fast woman. I actually believe the type of speed training I did is disapproved by most coaches but it sure yielded results.

jeanne said...

5:47?????????????? does. not. compute.

holy crap.