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.


Anonymous said...

Yep, as I was reading I was thinking your rest interval was way too short. I would try doing a 400 rest and if you need more then extend it out another 200 meters. I think a good goal would be a 200 meter rest. That's what I remember from track, 200m runs with 200m rests, slow jog.

Anyway, great job on the speed work. My three or four track workouts have really done well for me. I haven't done 200m intervals but 1000m and 800m intervals. The 1000's with 800 cooldown is brutal...6 each.

Anonymous said...

Also, I'm not sure which Garmin you have but I found on my 405 where to change from statute to metric for the distance. It's under Settings, then System Settings. Good luck to your training. I look forward to meeting up with you in Boston. Cheers!