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.
My name is David (Dylan to some). I am a runner.
Record Book
200m - 0:45.14, April 2007
400m - 1:35.58, June 2008
800m - 3:34.62, July 2007
1200m - 5:33.2, September 2005
1600m - 7:35.7, January 2007
1 mile - 7:24.0, August 2005
5K - 23:26.1, August 2005 I-Drive/U-Run, Orlando
10K - 49:46.5, November 2005 Founders Day, Orlando
12K - 1:07:20, February 2005 Outback Classic, Orlando
15K - 1:22:23, September 2008, Miracle Miles, Orlando
20K - 1:46:09, Labor Day 2005, New Haven
Half - 1:50:24, December 2005, OUC, Orlando
Marathon - 4:46:44, November 2007, New York
400m - 1:35.58, June 2008
800m - 3:34.62, July 2007
1200m - 5:33.2, September 2005
1600m - 7:35.7, January 2007
1 mile - 7:24.0, August 2005
5K - 23:26.1, August 2005 I-Drive/U-Run, Orlando
10K - 49:46.5, November 2005 Founders Day, Orlando
12K - 1:07:20, February 2005 Outback Classic, Orlando
15K - 1:22:23, September 2008, Miracle Miles, Orlando
20K - 1:46:09, Labor Day 2005, New Haven
Half - 1:50:24, December 2005, OUC, Orlando
Marathon - 4:46:44, November 2007, New York
10 comments:
No feeling better than newfound speed! Nice work.
Whoa...that speed work is serious.
Cool workout...yeah, I'll bet it felt good!
You ran a 5:47 mile?!
Well done on the track work. That's something I haven't done in awhile.
Garmina never lies!
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.
Exciting stuff. It is a great feeling when speed work goes well.
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)
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.
5:47?????????????? does. not. compute.
holy crap.
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