Who has done a speed workout lately? Anyone, anyone? No? Just me? Ok, cool.
Anywho...I don't have any big races coming up, but I am running a 5K next month. And it's been a really long time since I've "raced" in a distance that short. So I jumped online last week and looked up some training plans and took yesterday's workout - 6x400 - from Hal Higdon's 5K Training Plan.
I can't tell you the last time I ran a 400m for time. I swear it might have been college. My last "speed" workouts were during half marathon training and included 1200s and maybe an 800 here or there. So I really has no idea what to expect, what pace I thought I should run. When I did those 1200s I was running a two minute quarter. But when I did quarters back in college, I was running 75-90seconds. Sooo...hmmm, where to even begin.
I got to the track and did a half mile warmup. I know, I know, should have been a mile. Time for the first quarter. I went out too hard, coasted down the back stretch and then just hung on until the finish. Quick 400m jog and it was on to the next one. I did do all six. Followed by a 400m cool down. Yes, yes, it should have been a mile. Shush.
1 - 1:44
2 - 1:45
3 - 1:45
4 - 1:44
5 - 1:43
6 - 1:43
At least I'm consistent. That rounds out to be a 7:00/minute mile pace. Not too shabby. Even if there's no way I could hold it for a mile.
Today I'm doing the Rowstrong class with E...you know, the one where no actual rowing is involved. Should be a good time. And then tomorrow maybe a 3 or 4 mile run.
I'm trying to get back into decent shape and I'm getting there. Thinking about doing two-a-days...I really want to...but I'm not there yet. And I am so not a morning person so we'll see if I ever get there.
Anywho...I don't have any big races coming up, but I am running a 5K next month. And it's been a really long time since I've "raced" in a distance that short. So I jumped online last week and looked up some training plans and took yesterday's workout - 6x400 - from Hal Higdon's 5K Training Plan.
I can't tell you the last time I ran a 400m for time. I swear it might have been college. My last "speed" workouts were during half marathon training and included 1200s and maybe an 800 here or there. So I really has no idea what to expect, what pace I thought I should run. When I did those 1200s I was running a two minute quarter. But when I did quarters back in college, I was running 75-90seconds. Sooo...hmmm, where to even begin.
I got to the track and did a half mile warmup. I know, I know, should have been a mile. Time for the first quarter. I went out too hard, coasted down the back stretch and then just hung on until the finish. Quick 400m jog and it was on to the next one. I did do all six. Followed by a 400m cool down. Yes, yes, it should have been a mile. Shush.
1 - 1:44
2 - 1:45
3 - 1:45
4 - 1:44
5 - 1:43
6 - 1:43
At least I'm consistent. That rounds out to be a 7:00/minute mile pace. Not too shabby. Even if there's no way I could hold it for a mile.
Today I'm doing the Rowstrong class with E...you know, the one where no actual rowing is involved. Should be a good time. And then tomorrow maybe a 3 or 4 mile run.
I'm trying to get back into decent shape and I'm getting there. Thinking about doing two-a-days...I really want to...but I'm not there yet. And I am so not a morning person so we'll see if I ever get there.
Comments
Post a Comment