I recorded it all on my Garmin, but didn't get a chance to load it on to the computer to check out the data. From memory I believe I did 4 x 800M at about 3:40-3:45 each ... 7:22 - 7:32 pace. Followed 4 x 400M at about 1:45-1:50 .... 7:02 - 7:22 pace. Between each interval I walked or walked/light jogged 400M. I want to work up to it being a light jog only between intervals.
I also want to build up to doing alot more of those 800s. On the 400s I sure noticed that I could smoke it for the first 200M, then fade rapidly for the next 100-150M, then dig deep and manage a sprint for the last 50M. However .. if I ran the first half more conservatively to try to keep a more steady pace the whole time, my overall time was slower than if I went out fast. Hmmm, I didn't think it was supposed to work that way.
I wanted to do a few 100M sprints as well, but after that I was completely out of gas. I can certainly see how this is a tougher workout than a long, steady run. Of course both have their benefits and the long run is super important, probably the most important in regards to just completing a race, but this type of workout is definitely a challenge and a nice change to add in.
Anyhow, it was a GREAT workout and I think I'll see some benefits from this. My running buddy was there teaching a boot camp class and she joined me for half of an 800 before she had to leave. We tried to talk but there was no way. ;) Apparently track work is not a social event.
Keep Active!
Heidi
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11 comments:
Awesome job on the intervals!
you make me sleepy girl!
Just got back from a run myself in the ...wait for it....SUNSHINE ;-)
Thank you so much for the SHRED sheet, that has been wonderful, I like that I don't have to occupy the tv from the Fam!
Ack! I need to get up to speed (hehe) on learning more about speedwork. I did some sprinting the other night on my short run, and have no idea for how long or what pace I was holding them. Great job!
Awesome job!! I've only done a few track workouts in my day & they aren't easy, but like you said, very important!
Hey Lady,
You are a track rock star! Nice job...you have a speedy pace:) I love doing the 100 meter sprints! I wish that I could run on my daughter's high school track! Take care!
Nice job on your workout!
Well done Heidi! I too think speed work is harder than a long run but I know it's important. Stupid thing is that if I have to skip a run in the week it's always the speedwork. Next week is my recovery week but after that I will pick up the speedwork again: promised!
Heavens alive, what are u eating these days girl...you are a running machine...scares the heck out of me....maybe I should retire to the rocking chair...
Well done...great workout...
good job at the track! ur fast!!! :)
Way to go on the speed work!!!! Once my half is done (in a couple week, gulp!), I'll probably start trying to add something like this into my workouts.
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