Goal: 10-12 800m @ 3:45 w/ equal recovery.
w/u: 2.06mi; c/d: 0.41mi.
Actual: 2:56.3, 2:56.6, 2:52.6, 2:49.4, 2:50.0
So I wanted to make my second workout of the day the proven marathon training workout of Yasso 800s at JCSU with hopefully Siobhan, Emily, and Fillette, but it turned out a little differently. I met John at AG and had a slight headstart on my warm-up. As it turned out, John couldn't stay very long, so we expected to do fewer intervals. And of course, with John being the speedster he is, we started out faster than I wanted, but I held pretty strong close to pace every time back around the track. Unfortunately, time was running out and I was spent at that faster pace after pounding out only five. This was the second speedwork of the day that got me to consider my arm motion. Either way, I was glad to get in the Two-a-Day so soon afer BRR. I can hardly wait for my next opportunity to test my Yasso 800's.
Showing posts with label speedwork. Show all posts
Showing posts with label speedwork. Show all posts
Tuesday, September 13, 2011
Mile Repeats
Goal: 3x1mi. @ 6:00-6:15/mi. w/ 3 min. recovery
w/u: 1.34 mi. w/ Larry Seavers; c/d: .64 mi.
Actual: 6:14.6, 6:10.8, 6:12.9
I wanted to get at least two workouts completed today, so the simple plan was to make my first Christi's lunchtime mile repeats at the Dilworth Speed Loop. It was good to get the high leg turnover again. By now, you know I crave the burn from "over-training." I trust I pushed Christi hard enough through the three of these, but I really wanted my reps to be at the faster end of the goal window. So in the end, I had a decent workout, but wish I would've just pushed a little more.
w/u: 1.34 mi. w/ Larry Seavers; c/d: .64 mi.
Actual: 6:14.6, 6:10.8, 6:12.9
I wanted to get at least two workouts completed today, so the simple plan was to make my first Christi's lunchtime mile repeats at the Dilworth Speed Loop. It was good to get the high leg turnover again. By now, you know I crave the burn from "over-training." I trust I pushed Christi hard enough through the three of these, but I really wanted my reps to be at the faster end of the goal window. So in the end, I had a decent workout, but wish I would've just pushed a little more.
Tuesday, September 6, 2011
Speed in the Midst of Endurance
Goal: 10x400m @ 82-86s; 1:30 rest
w/u - 17:09; c/d - 14:57
Actual: 83, 83, 77, 81, 70, 80, 80, 80, 79, 68
Christi and I headed back over to JCSU for a Tuesday evening speed workout on the track. It was a great way to get my legs spinning one last time before the relay. We met up with Jessica, Fillette, and Siobhan and started out nice and easy. It felt good drafting off John half the time around the track, but on our fifth interval I knew I had to put in some work before the water break.
John was kind enough to let me kick it pretty strong after the first 100. I felt re-energized after the water break, but still wanted John to do all the work for me. Looking back, it was probably a little selfish to spend so much time just drafting off him knowing he was that much faster than me, but at least I was exceptionally consistent the first four intervals after water break. Once again, like every other speed workout, I just had to kick as strong as possible for my final interval. JF let me take off early, but I could feel him breathing down my back for 300 meters. The legs burned a little, but I just knew I could keep it together. The girls were all very strong and consistent as well, but I don't know if I could have executed the workout so well without John being such a great coach-leader.
Getting real speedwork completed in the midst of a three-a-day, I really feel like I will be in good shape for Hinson Lake 24 Hour. Glad to get in work with my teammates, I rushed home with hopes to stretch it out enough for the night run.
w/u - 17:09; c/d - 14:57
Actual: 83, 83, 77, 81, 70, 80, 80, 80, 79, 68
Christi and I headed back over to JCSU for a Tuesday evening speed workout on the track. It was a great way to get my legs spinning one last time before the relay. We met up with Jessica, Fillette, and Siobhan and started out nice and easy. It felt good drafting off John half the time around the track, but on our fifth interval I knew I had to put in some work before the water break.
John was kind enough to let me kick it pretty strong after the first 100. I felt re-energized after the water break, but still wanted John to do all the work for me. Looking back, it was probably a little selfish to spend so much time just drafting off him knowing he was that much faster than me, but at least I was exceptionally consistent the first four intervals after water break. Once again, like every other speed workout, I just had to kick as strong as possible for my final interval. JF let me take off early, but I could feel him breathing down my back for 300 meters. The legs burned a little, but I just knew I could keep it together. The girls were all very strong and consistent as well, but I don't know if I could have executed the workout so well without John being such a great coach-leader.
Getting real speedwork completed in the midst of a three-a-day, I really feel like I will be in good shape for Hinson Lake 24 Hour. Glad to get in work with my teammates, I rushed home with hopes to stretch it out enough for the night run.
Subscribe to:
Posts (Atom)