MarathonMaiden's Blog

October 23, 2010

Exceeds Expectations

Filed under: Uncategorized — Tags: , , , , — marathonmaiden @ 13:24

As promised, a more exciting post than the one about my library card.  Not going to lie though: I’m still pretty excited about that.

Plus I can’t say “exceeds expectations” without thinking of HP. And then getting excited about it coming out. So already this post is more exciting than previously.

Today is not a Harry Potter day though and I exceeded my own expectations (which I’ve written that word several times already in this post and spellcheck has had to correct me each time! Oops.) with my workout.  Like I mentioned yesterday many of my fellow bloggers have been making me feel majorly guilty about my lack of speed work. Not intentionally of course, but through reading their posts it was making me more-than-acutely aware that my last date with the track was 3 weeks ago to the day.

I did tell myself when the alarm went off that I could skip it because I’m not training for anything.  But I guess it was about time to “nut up or shut up”.


I do have to say that I have a love/hate with the track.  It’s actually starting to grow on me and I’ll be sad when winter comes and plops 2 feet of snow on top of it.  I mean, I loved the TM for speed last winter but there’s something satisfying about hitting a time on your own.  Assuming, of course, that you can hit the times you want.

Lacey told me in her comment to my post yesterday to do 800s.  I didn’t get the comment until AFTER the workout but the originally plan *was* to steal the workout that Jess did earlier this week because I like it and she’s a fast runner. Yay Lacey for being on the same brainwave as me.  And yay Jess for making me want to run fast. I figured that to be fast you need to train like you’re fast so what’s good for her is going to be good for me.  Well that was the hope.

  • Warm up (aka jog to the track)
  • 6 X 800m (with 400m jogging recovery)
  • Warm down (aka jog home)

According to McMillian my 800 speed workout could range from 3:02.5 to 3:15.2, depending on which recent race I used in the calculator.  With my half time of 1:33:58, the range was 3:06.5 to 3:15.2.  Since I’ve NEVER done 800 repeats on my own before (hello TM!) I wasn’t sure what to aim for, so I figured that hitting the upper end of the range was good (and to me that hundredths of a second doesn’t really mean anything to me, so as long as I didn’t see 3:16 then I considered the target hit) .

How’d I do?

THE WORKOUT (italics are my thoughts during the run/interval.  Normal font is post-run reflection.)

1st: 3:08.13

Holy @#$%.  That was fast.

2nd: 3:15.57

Whoa there. Clearly that first one was a bit trigger happy hahah.  This one felt much slower and I was worried that I had killed the workout with that first one.

3rd: 3:15.16

After this one half-way there! On the slower end but within what I wanted.

4th: 3:11.38

*Breathe* okay I can do this. It was actually starting to feel “easy” at this point.  Not effortless but I was feeling good in getting into a rhythm over the 800m

5th: 3:12.66

Shut up kids! There was some little kid soccer team practicing on the infield and one of the twerps shouted “hey weird runner! Keep running!”. Did I mention that I hate kids?  It took the utmost willpower not to shout something back.  It also made me wish that the high school girl from 3 weeks ago was there to tell me I was a good runner.

6th: 3:12.31

Heyyyyyy.  This isn’t so bad.  Let’s see how many I can do before my legs give in to fatigue!

At this point I knew I was done with the workout and that anything else would be icing on the cake.  I decided to do more until my times dropped off.

7th: 3:13.94

Okay so maybe I lied and my legs are almost done.  Let’s try one more to see if that was a fluke?

8th: 3:13.63

Oh hey there lactic acid!

9th: 3:11.28

Just. Hold. On. I really couldn’t tell you why I kept pressing on.  Maybe because 10 X 800 is that golden standard? But I’m VERY happy I did because this repeat was a good one.

10th: 3:11.53

So was this one.  Even though my times for the repeats never fell off I decided to make this one the last one.  My legs hurt more than the normal lactic acid build up, like the borderline of actual hurt.  And my recovery jog after this one was ~10 seconds slower than the previous 9 (they had all been in the 2:20 range and this one was 2:30.  Total time between intervals might have been an additional 20-30 seconds because I stopped to record times) so I figured it was time to call it a day.



So I’m really happy with this workout.  I give myself a B+ for it.  (and since I’m a perfectionist that’s likely the highest grade I’ll EVER give myself!).

Repeats #8, 9, 10 were HARD.  I honestly thought that they were going to be in the 3:20 range.

But, yeah, really happy with this one.  If I remember correctly I did a 3 X (4 X 800m) workout during Boston training (aka 3 sets of four 800m repeats with 5 minutes recovery between sets, for a grand total of 12 repeats) and the pace for those was done in 7:08 pace, or 3:34 for the 800.  Sure I only did 10 today but they were FASTER and ON THE TRACK.

And there was some annoying adult fitness group that came and walking laps around the track and I had to dodge them.  I think that the last one could have been faster if I hadn’t literally run into one of the women.  Honestly though, if you heard the shouts (granted they were breathless shouts) of “Watch Lane One”, what would you do? Stay in Lane One?

Oh well.  I still rocked this workout.  My hips are telling me so! Like screaming such at me.

I think that it’s going to be a stretch, *foamroll* and read those library books rest of the afternoon. At least until my roomie wakes up and we can possibly decide of baking something.

And then going out tonight to “shake out my legs” hahah! I was thinking of taking an ice bath butttttttttttt we currently do not have any ice made in the freezer and I am FAR too cheap to go out and buy a bag or two. I gotta save for a destination marathon 😉

So this is getting long and it’s Saturday.  Lots of relaxing to go do!


  1. Dude those repeats are SICK. Love it 🙂

    Comment by Matt — October 23, 2010 @ 13:31

  2. That is an AWESOME AWESOME workout!!! You betcha 800s are hard – they are probably my least favorite workout distance ever. Although you’ve gotta love the screaming children playing soccer/making your life miserable nearby. If you can convince yourself to do these again, here’s a fun variation: only do 6-8 repeats, but cut your recovery down to 200 meters. It’s more of an aerobic workout and keeps ya honest. Not that you weren’t. But, you know, you seem like the kind of masochist who might enjoy such a thing.

    Comment by sarah — October 23, 2010 @ 13:31

    • I think I would enjoy such a thing. And I think that 800s aren’t such a bad workout. But maybe if I decreased the rest I’d change my mind hahah

      Comment by marathonmaiden — October 24, 2010 @ 11:05

  3. HOLLLERRRRR rock on YO. you are slated to run a 3:12 marathon someday soon according to yasso. and you know what i totally think you can, too. and i count way more than bart, right?! lol. you rule. enjoy the weekend!

    Comment by Lacey — October 23, 2010 @ 13:43

  4. when I grow up I wanna be badass like YOU! Hahaha! My goodness, you’re a machine!

    Comment by Julie @ Hotlegs Runner — October 23, 2010 @ 14:03

  5. NICE! And just think–Bart Yasso would say you can go sub 3:15 based on that! Go recover.

    Comment by MissZippy1 — October 23, 2010 @ 14:09

  6. On a marathon is what I meant by that!

    Comment by MissZippy1 — October 23, 2010 @ 14:09

  7. Awesome workout! 800’s are by far my least favorite interval. Your consistency was great!

    Comment by Nick — October 23, 2010 @ 14:34

  8. Ooooo. These test your mettle. Haven’t done one of those workouts in a while since my bad tendonitis. But feeling better, so I might have to give it a try.

    Comment by Joe Hrdlicka — October 23, 2010 @ 14:53

  9. Great job, speedy girl! And the next session will be even better since these things get helped by getting used to running fast. +1 to cutting the recovery down, either like the other poster said w/ 200s or 90sec’s is good, too.

    Comment by Flo — October 23, 2010 @ 15:02

    • Ugh but if I cut the recovery down they’re going to hurt MORE hahahah. Although I think that during one of my “track” workouts (not the 800s but some other workout) during my last marathon training I did the 90 second thing. I was going much slower though during the repeats…

      Comment by marathonmaiden — October 24, 2010 @ 11:08

      • But you really only need to do 6 for those. 10 of those babies is 5 miles of speed which is on the outer limits of what Daniels’ says is a good amount for intervals (2.5 – 5 miles). And it’s a better workout to do 6 w/shorter recoveries than more w/less rec’s.

        Comment by Flo — October 24, 2010 @ 18:08

      • Gaaaaaaaaaaaah. I KNOW that you’re right but I really really don’t want you to be 😛

        Comment by marathonmaiden — October 24, 2010 @ 18:40

  10. Great run! I actually wish I had a track to run on, but they keep the one for the actual track team locked up in the morning. No fair!

    Comment by Chelsea — October 23, 2010 @ 16:51

  11. I can’t believe I jus read ‘I only did 10 800s’ You are hardcore, 10 800s would probably finish me off!! Good job on the pacing 🙂

    Comment by Laura — October 23, 2010 @ 17:01

  12. what a great workout! five miles of work at 6:20-6:30 pace!! that’s totally a workout I should do…

    Comment by kristinschleicher — October 23, 2010 @ 17:25

  13. This is a really spectacular workout. You are coming into your own with this speed! I hereby give you an “Outstanding” O.W.L. for such a well-executed test of speed and mental fortitude!!

    Comment by sweatykid — October 23, 2010 @ 18:14

  14. dayum!!! yeah i’d mentally check out after the scheduled #, not add on more! and you only gave yourself a B+? you are nuts.

    Comment by lindsay — October 23, 2010 @ 21:30

    • It’s weird because after the scheduled number it’s almost like they get easier because I’m CHOOSING to do them rather than it being part of the workout. And I’m a perfectionist and never 100% happy with anything I do so B+ is probs the best I’ll get hahah!

      Comment by marathonmaiden — October 24, 2010 @ 11:10

  15. Ok first hope you are enjoying your shake out of the legs tonight! I am seriously an old woman as I stay in on most weekend nights. AMAZING job on the 800s! I totally wish I could do 800s right now! I agree that being able to bust out a interval workout on the track is just so satisfying although the treadmill is my second choice for doing a speed workout!

    Comment by J — October 23, 2010 @ 21:31

  16. Great job on the amazing workout! I actually love using tracks because there is less of a chance that I’ll trip all over myself and fall on my face. Don’t laugh – I am a walking nightmare.

    Have a great Saturday night!!

    Comment by Ameena — October 23, 2010 @ 23:07

    • Ummm I hate to break it to you but I nearly ate pavem…or rubber? on the track because of those silly ladies walking. It’s a wonder how I made it through years of sports that required agility and coordination!

      Comment by marathonmaiden — October 24, 2010 @ 11:11

  17. I just got chills reading your splits! Again, you continue to amaze me with your killer workouts every day. Nice work.

    Comment by Jenny — October 24, 2010 @ 09:34

    • Chills? Awww you’re too kind! I guess I’m going to have to give you a BIG hug in Boston 🙂

      Comment by marathonmaiden — October 24, 2010 @ 11:12

  18. Nice workout lady! 10 x 800m is beastly!

    Comment by Megan (The Runner's Kitchen) — October 24, 2010 @ 23:48

  19. […] expecting to be VERY sore.  There was some fatigue in my quads but no real signs that I had run TEN 800m repeats the day […]

    Pingback by The Post You All Have Been Waiting For « MarathonMaiden's Blog — October 25, 2010 @ 13:52

  20. […] far away.  Do I have what it takes to run race a marathon at the moment? My workouts ( 20 miler, 10 X 800m intervals) suggest yes but there’s no way that I can say I’ve been TRAINING for this. Which puts […]

    Pingback by The Post You All Have Been Waiting For….Part 2 « MarathonMaiden's Blog — October 26, 2010 @ 14:14

  21. […] 10 X 800 meter repeats […]

    Pingback by Previously On MM…..October 2010 « MarathonMaiden's Blog — November 3, 2010 @ 15:09

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