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.)
Holy @#$%. That was fast.
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.
After this one half-way there! On the slower end but within what I wanted.
*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
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.
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.
Okay so maybe I lied and my legs are almost done. Let’s try one more to see if that was a fluke?
Oh hey there lactic acid!
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.
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!