Thursday, September 23, 2010

Track Work

After this weekend's little mini stint with speed work to see how I compare to a bunch of teens (haha), I decided last night would be some speed work at the track.

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
♥♥♥♥♥

11 comments:

Marlene said...

Awesome job on the intervals!

Syl said...

you make me sleepy girl!
Just got back from a run myself in the ...wait for it....SUNSHINE ;-)

Carolyn & Gina - Two Fat Girls on A Mission said...

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!

jamie@sweatyhugs said...

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!

Kyle and Darci said...

Awesome job!! I've only done a few track workouts in my day & they aren't easy, but like you said, very important!

Julie said...

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!

ajh said...

Nice job on your workout!

Fran said...

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!

Marcelle said...

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...

Aneta said...

good job at the track! ur fast!!! :)

Nej said...

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.