Friday, May 7, 2010

First Ever TRACK workout!

As you can tell from reading this blog for days, months, or years (3 and counting), I'm a bit strange I'm not very good at suspense - hence this post title. Speed....in circles.

There is something fun if not a bit masochistic about speed work. Kind of like reading about Heidi Montag: you know that you're not supposed to enjoy looking....and then laughing, but you always do. (10 surgeries and counting!!)

Like I said before, on Thursday I wanted to not only do my first "speed" session in about 6 months but I wanted to do a ladder session. I learned about them over on Steve in a Speedo's blog. They are intervals in increasing and then decreasing distances. What makes them hard is that once you start going back down in distance, you have to speed back up!!

So, I cowgirl'd up (I think that is the proper use of that term?) and jogged to the local middle school dirt track and got my circle run on. I didn't wear a shirt in case I ended up barfing all over myself. Like insurance!

I was going to do 400/800/1600/800/400 meters in the following paces:
400: 1:30 (6:00 pace) (1/4 of a mile)
800: 3:12 (6:24 pace) (1/2 of a mile)
1600: 6:35 (6:36 pace) (1 mile)

Here is what I did!!
400: 1:18 (5:13 pace ) OPPS! Too fast
Recovery: 2 min jog, 1 min walking rest
800: 3:08 (6:17 pace) Better, right on track
Recovery: 3 min jog, 90 second walking rest
1600: 6:23 (6:32 pace because it recorded as 0.98 miles) perfect
Recovery: 3.5 min jogging / walking rest (didn’t stop watch inbetween)
800: 3:03 (6:01 pace) A bit fast again, but that is ok because I am TIRED
Recovery 4 min jog (started to head home because it was too dark)
400: 1:32 (5:55 pace) Perfect – hold in the barf
Jogged home at 7:30 pace

All in all it was a great run. What did I learn?
  • Doing the different distances made it go much faster
  • My outside leg got just a TOUCH sore from all of the turning in one direction, so half way through I switched it up and ran the other direction
  • Boys lacrosse practice on the field next door looked fun - and I wonder if I would make the team. We could talk about video games and juice boxes (or whatever 7th graders talk about now)
  • On those 400s a few seconds either way can really make a difference on the pace
  • I kinda felt like I was a NASCAR guy going in so many circles
So, overall a great workout - that I'll do again.

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Oh, and I guess I did a long run this morning. Not as much fun to talk about as a track workout, but I got in a solid 15 miles at 8:12 pace (2:03 total time). That puts me at a solid 32 miles for the week. Not bad and everything is holding up just fine!!! *knocks ridiculously hard on wood*

16 comments:

wendy_kresha@charter.net said...

Wow! Those are INCREDIBLE times!!!! I am definitely going to have to talk to our coach about doing the ladder training. It sounds "fun" (in a painful sort of way). Much better than doing 3 800's straight in a row. And btw, she never lets us turn around and go the opposite way, maybe we wouldn't be so cranky at the end if should would : )

LaCrosse sounds fun, but you'd be surprised to know what 7th grade boys talk about, cause it sure ain't juice boxes!

Have a great weekend!

wendy_kresha@charter.net said...

Sorry, I meant to say if "she would" not "should would". I guess I need more coffee!

Barefoot AngieB said...

That looks like fun speed work! I like the difference in distances to mix it up!

GeorgiaSnail said...

Way to kill the speedwork...I actually look forward to my weekly track practice, it's fun to switch it up and do something different...

kilax said...

Awesome mileage for the week!

I love that speed workouts speed by (ha ha). I've never done mine on a proper track! I wonder what that would be like!

Running Through Phoenix said...

7th graders "talk" about Heidi Montag over and over and over again. Then they drink a juice box and repeat the vicious cycle. Ahhhh internet!

Lisa said...

Sounds like a great workout, congrats! Glad to hear you liked it and will do it again! I've never done a track workout either but have been thinking about it lately. I guess there's a track somewhere around here! Just have to wait till I'm running again.

Teamarcia said...

Nice ladder! You are so badass and official now that you're doing trackwork--Boston watch out!

Colin Hayes said...

Excellent workout, and impressively speedy! Sounds like you're fully back in the saddle. Ride 'em cowgirl!

Julie said...

Wow Adam! You did awesome! Seriously that track workout rocked and then that long run was pretty darn impressive:) Nice work! What is next on your schedule for races?

Mel-2nd Chances said...

Have never really done any speedwork... but I might be soon! eeeek! Hope you had a great weekend!

RunningLaur said...

The speedwork bug got you!

I have the feeling if you were to join the 7th grade team, they'd want you to describe boobs to them the whole time.

Cynthia O'H said...

Ladders are my favorite track workout. I can't wait to get my lungs back so that I can head over to the track.

Jamoosh said...

Linking to Heidi Montag = FAIL.

BrianFlash said...

During the Fleet Feet sponsered interval sessions this summer, we do all kinds of different things to keep it fresh.

They like to keep it to 4800-5000 meters in total.

Pyramid ups, pyramid downs (1600, 800, 400, 400, 800, 1600), ladders 2 x 400, 2 x 800, 2 x 1600s (up and down); 12 x 400s; 5 x 1000s; 6 x 800s; etc. etc. Basically any permutation you can think of to throw those intervals together.

So much fun when it is 90 degrees and 90% humidity ;)

inspiREDtorun13 said...

Very nice.

I was in Kentucky this past weekend for my sister's graduation from college. I didn't have access to a computer and am finally catching up on running blogs.

I did however have time to catch up on The Hills from our hotel room. "I want them to be H's for Hiedi" killed me. Along with all of Spencer's crystals. WHAT in the world, didn't they use to be a LITTLE more normal? Glad Lauren Conrad got out!