That means when I thought I hit snooze I GUESS I turned it off – either that or somewhere in North Dakota a predator drone bombed a barn. So, I got up at 6:40 instead of 5:00. Eeek!! (why is it that you are never well rested when you oversleep?) Either way, fortunately I’m going to get home early enough tonight that I’ll just do it then. Just like the rubber limbed mom on the Pixar move The Incredibles, flexibility is key.
Like I said during my Race Report for the Arbor Day 5K, I haven’t done speed work in 6 months. That stops today. I’m planning on doing a type of ladder workout that would have me doing all sorts of various distances at various speeds:
400m / rest / 800m / rest / 1600m / rest / 800m / rest / 400m / die
Makes me want to barf thinking about it – which means that it will probably be a good workout.
Since there are so many distances that I’ve never done before (400 / 1600) I was at a loss for exactly how fast I should go out. Enter: McMillan Running Calculator. If you haven’t heard of it, it is a calculator that some say “predicts” what your race speed should be. For example, if you’ve completed a 2:00 half marathon, it says that you should be able to complete a 4:13 marathon. SHOULD. I’ve mostly used it to go down the distance scale vs up. Less as a predictor more as a pace guide. For example, when I entered a 3:25 marathon, it told me that I should be able to run a 1:37 half marathon – makes sense. Maybe those big brain McMillan folks do have their head on straight. (Bonus points to anyone who "gets" the picture on the right)
In addition to race pacing it’ll also tell you how fast you should be doing your tempo or speed work. That way you don’t push so hard you crap your pants**, but you push hard enough to get some benefit, you know just like Goldilocks – it is JUST RIGHT.
So, using the website here is what I am going to try tonight, wish me luck!
400: 1:30 (6:00 pace)
800: 3:12 (6:24 pace)
1600: 6:35 (6:36 pace)
**You have been warned - hopefully you read this first.