Thursday, August 6, 2009

Workout: 5x400m Speed Workout (Week 2)

Main Workout Distance: 1.25 miles (5x400m speed intervals)+1.22 miles recovery walk/jog between intervals
Main Workout Avg. Pace: 6:20/mile (for intervals only)
Warmup/Cooldown Distance: 2.61 miles
WU/CD Avg. Pace: 10:47/mile
Total Distance: 5.09 miles
Type: Speed Intervals
Weather: Overcast, warm (upper 70s to lower 80s), humid
Summary: 1.45 mile warmup (including 4 stride drills) (avg. pace 11:35/mile), 5x400m intervals (Interval times 1:32 (6:11/mile), 1:32 (6:11/mile), 1:34 (6:18/mile), 1:38 (6:34/mile), and 1:39 (6:38/mile)) w/ 0.3 mile recovery walk/jog between each and a short 0.18 recovery walk/jog after last interval (avg. pace 13:22/mile), 0.98 mile (9:18/mile)

Like last week's speed workout, this week's intervals were too fast, although much more consistently paced. I do think its OK that I run these a little faster, because I have more natural speed than endurance, so I might as well try and develop my top speed a little bit in the hopes of compensating slightly for my weaker endurance.

I decided against doing these as hill intervals, partly because the hill I would need to run on is farther away that the place where I do flat intervals, but also because I don't feel the need to be too gung ho. I'm already doing speedwork despite this being my first long-distance race... I think trying to be too hardcore about it is a little much.

Next Planned Workout: Sat. Aug. 7 (Friday is a rest day), 3-3.5 mile goal Half-Marathon pace run (i.e. between 8:45 and 9:00/mile).

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