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.

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!