This marathon training cycle, once again, I am falling in love with the track. It's my best key workout. It is not easy, in fact the last two intervals are tough (and may involve vomit). However, the feeling of going at a fast pace (for me) is incredible and makes me wander what it's like to be Kara or some other real speedster. If I get such an endorphin kick post my track intervals, I can only imagine what happens in their heads - endorphin explosion!
Today's workout called for 2.5 miles of intervals: 1200 @ 6:36, 1000@ 6:34, 800@ 6:26, 600@ 6:22, and 400@ 6:20. I did my 3.5 mile warm up (8:35) and stretched a bit when I got to the track. It was warm but not too hot. I picked a good song and started the first repeat, finishing strong (6:33 average pace; 4:55 min). I walked 200m and did my second repeat (6:34 average; 4:00min). I felt strong and my legs felt fresh in spite of having ran 3 days in the row (shh, don't tell the FIRST guys). Third repeat was 6:26 average pace, for 3:12. By the time I started the 4th repeat the asphalt fumes have gotten to me and I was nauseous. I finished with a strong desire to vomit, but this time I did not (average pace 6:20, 2:20). The last repeat was my strongest (average pace 6:15, 1:31). I jogged home 2 miles at a very slow pace (9:45).
In these track workouts I am mostly focusing on not going out too fast and keeping a consistent pace throughout each interval. I am getting better at this, but it's not easy. I tend to go faster on the straight side of the track, and slow down when I turn, so the pace typically goes up and down by 5 seconds. I am also focusing on letting my legs and not my watch dictate the pace of the warm ups and cool downs. Although these are meant to be slow, it is still difficult for me to run anything that does not start with an 8 or less. I am working on it, though (hence, the slow pace cool down).
I am not sure if it's all the ice baths I have been taking, all the cross training, or strengthening exercises, or the fact that the previous marathon cycle made them stronger, but my legs are not complaining much these days. They ran 27 miles in the past 3 days and no sign of soreness or heaviness. Plus the almost 2 miles of swimming I did yesterday and today. Now if they can hold up for Wednesday killer tempo run, I'd be so happy!
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8 comments:
Sounds like a great workout! I've never been particularly fond of track workouts or other hard running workouts for that matter. I get so nervous and worked up that I feel a little sick before I start. Many moons ago, I would run hard enough that I'd feel sick for the rest of the day. For whatever reason, racing is different for me. Maybe it's the adrenaline, but my nervousness is more like excitement. Anyway, great job!
Man, you're gonna kill that marathon if you keep your training up.
nice job on the track work! very consistent and way to shave off a few seconds on the later intervals. keep pampering those legs so they continue to rock the runs for you :)
I am always so impressed by your track intervals--you just seem to be so good at the pacing! I, on the other hand, am TERRIBLE at pacing myself. But I think this time around, I'm going to force myself to do the interval workouts on the track rather than the 'mill. After all, how I'm ever going to improve my pacing if I don't work on it, right? You'll definitely be my inspiration when I'm out there hauling a$$ ;)
ah, you are a week behind me on our FIRST programs, and that workout was very difficult. as usual, you did much better that I, so congrats.
I just keep hope that one day the track workouts will be easier.
Your doing great on that workout! Sweat it out all! You can do it! ;) Molding a better runner within you is always the best goal you and we can ever have! ; )
Great job!
I have been reading a running guide by authors Warwick Ford and Nola Ford, called Fun on Foot in New York
I'm new to the running world, trying to get in shape not only for summer, but forever!
It's best if you run with a buddy. My girlfriend and I have just started. She's a new mom and I'm an 'old' mom...HAHA... so we've decided to start running.
It's working out really well all thanks to this book!
Very strong intervals!
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