Speedwork - Acquire the confidence

Speedwork is serious business. I set out today for some punishment, 5 x 1600m (1 mile) intervals at 5 seconds faster than 5K pace, followed immediately by 4 x 400m at 15 seconds faster than 5K pace. My planned for pace for the 5K will be 6:45/mile. The results now, analysis later:

Mile 1 - 6:34 (-11)

Mile 2 - 7:02 (+17)

Mile 3 - 7:00 (+15)

Mile 4 - 7:05 (+20)

Mile 5 - 7:11 (+26)

Average - 6:56/mile

400m intervals (paces in min/mi)

Interval 1 - 6:11

Interval 2 - 6:25

Interval 3 - 6:35

Interval 4 - 6:36

This workout was really anaerobic. I could feel the strain in muscles as if I were doing heavy squats or lunges. I believe that I held my form well: back straight, head held high, knees lifting, etc. I spent a lot of time trying to judge my pace. If I just take off thinking that I'll hold the pace for a mile I almost always am faster than a 6:40/mile pace, but I often need to rely on stride lengthening to rest mid-mile. I have always left myself with a considerable reserve of "kick" left to finish a mile, but have never used it (this should be a note for future workouts).

I wonder if these speed workouts for my 5K and the 10-miler have taught me to handle a faster pace for the mile. I have never done so much speedwork. If I train this Summer for a few 5Ks along with some marathon-specific training I am hopeful for a 3:20 marathon at MCM this Fall. The McMillan Running Calculator predicts a 3:19:51 marathon for me if I can get a 20:30 5K, which seems entirely possible given my current abilities.

I have two weeks until the Armed Forces 5K. I have 3 more speed sessions. I want to hit the mark in one of them. I have got to stop being afraid of working too hard to last the distance - I have enough training and strength. As I was told today in my mid-cycle review at my job. I have been selected to be senior leader I must acquire the confidence, no one can teach me to go to the next level, I am on my own.

Thursday Speed Workout (600/1200s)

The plan today was to do the standard one mile warm up, then run 3 x 600/1200 meter repeats. I had to run the 600 meters at 20 seconds per mile faster than 5K pace, then slow down to 5K pace for 1200 meters.

This workout was done on the treadmill because I had to get my daughter to ballet practice. It was a challenging workout. The 600 meter pace was run at 9 mph (6:40/mile) the 1200 meter was at 8.5 mph (7:03/mile). I think the 600 meter run was a tease to get me used to the surges that a 5K run may require out of my pace comfort zone in order to achieve my goal time. The 1200 meter portion is intended to teach me to recover at the pace I want to run at. It is funny how a quick pace can be recovered from at a pace only 20 seconds per mile slower.

Tuesday Speedwork

Garmin Connect - Activity Details for Tuesday Speedwork

The Run

Standard warmup, run 2 sets of 2400m (1.5 miles) at 10K pace followed by 800m rest laps, then run 4 miles at goal marathon pace followed by 800m rest laps.

I ran this run during lunch and boy was it cold out there today. It was about 30 degrees Fahrenheit and blustery with I'd guess 30 mph wind gusts. I didn't anticipate getting ridiculous chaffing from wearing my cheesy, non-sports sweatpants and no Body Glide.


Mileage and time: 9.5 miles in 1:17:54
Route/terrain: Mullins Field in Fort Meade

Interval/race time:

• Mile 1 - warm up mile in 8:46
• First set of 2400m - 7:37 min/mi pace
• Second set of 2400m - 7:33 min/mi pace
• 4 miles - 8:12 min/mi pace
  

Temperature/time of day: 30 degrees/1:17 pm

How I felt
The wind in my face caused some slowdown, plus I failed to try hard on the 4 mile marathon pace segment. It was really cold and I limped around the office with horrible chaffing on my inner thighs from the cold weather (which caused me not to sweat) and bad sweatpants. I'll be surprised if I can run again for a few days. I'll just call it a break and pick it up again on Friday.

Morning weight: 193.6 lbs

Extra-credit
Day 2 of the first week of the one hundred push-ups challenge.

• Set 1 - 10
• Set 2 - 12
• Set 3 - 8
  
• Set 4 - 8
  
• Set 5 - 16 (as many as possible with good form, at least 12)

I bailed at 16 with a couple still in me. I have a pain in my left bicep. I don't know why.