Wednesday, June 3, 2009

12x200 fail

I ran a 12x200 interval workout on the base today at lunch. I've run only three track workouts since I've started marathon training. I didn't know what I was doing. I did a 1 mile warm-up and proceeded to do the intervals. I ran one 200 pretty fast but didn't time it because I programmed my Garmin interval workout for 400s instead of 200s. Also I am not sure Garmin measures in track lengths. I put my interval distances in at 0.13 miles, which is 209 meters. So after reprogramming, I ran the 12x200s. Now for the fail.

I made the recovery period 100 meters, well actually 0.06 miles (96.6 meters). My 12x200s averaged 48 seconds each, which is pretty slow I think. I did not realize it until after the workout, but I conserved my energy because this recovery was not long enough.

I have been pretty fast in my brief high school track career. I have run fast 200 meters before. So after reconciling this with my McMillan predicted 38 second 200m I found that I was supposed to make my recovery roughly three times the length of my interval time in other words 1:10 minutes of rest. If I want to call this speedwork, I need to shoot for 30 second 200m interval times with one minute recovery jogs. I'll do better next time.

Tuesday, June 2, 2009

Novice Supreme

This is my third day of running in a row. I am definitely faster than before the marathon having posted a 4.02 in 30:50, 3.13 in 23:26, and today 5.03 in 39:22.

I am beginning my 18 week training program for my next marathon a week early. I went all last week without running and did not go to the gym either. My body has begun to crave working out. So I found myself bored on a Sunday afternoon and decided to go for a run. Monday I seized another opportunity to run and finally decided that I will not wait until next week to begin training I am now following Hal Higdon's Novice Supreme training plan.

Tomorrow, I have a date at the track for 12 x 200s. Woo hoo!