Daily Run: Hitting Those TimesJanuary 20, 2009 at 2:06 pm | Posted in Daily Run | 12 Comments
Time of Day: 5:50 AM
Weather: 45* and breezy
Interval Workout: Warm up, 2 x (800m, 600, 400, 200) with 1 minute jog between intervals and 5 minutes jog between sets, Cooldown
Total Duration: 1 hour 0 minutes 36 seconds
Total Distance: 8 miles
Average Heart Rate: 162 bpm
Notes: This workout marks week 3 of the Great Return to Speedwork, and I finally hit all my goal times. This is exciting because I was very intimidated by this workout because at 5K-10K pace, it’s faster than I’ve had to go in awhile. Also, I’m still having some leg pain (ART appointment tomorrow).
It appears, however, that I had nothing to worry about. Yes, the speed intervals were uncomfortable. Yes, they made me cough up a lung. But no, the leg wasn’t bad and I racked up some nice data:
800m (goal 3:00-3:07): 3:01
600m (goal 2:22-2:30): 2:17
400m (goal 1:30-1:34): 1:31
200m (goal 0:45-0:47): 0:46
800m (goal 3:00-3:07): 3:03
600m (goal 2:22-2:30): 2:16
400m (goal 1:30-1:34): 1:29
200m (goal 0:45-0:47): 0:45
The 600 meter intervals were the hardest. I was decently fresh for the 800 meter intervals, but had to do the 600s just one minute after completion. For me, the best part of a speed workout is the cooldown. I’m tired and slow, but I know all the hard work is behind me and I can jog to my heart’s content.
I feel compelled to go to the gym this evening and lift weights, since I didn’t get to go yesterday. However, I also have a hair appointment, so it may or may not happen. I’m vain about my hair, but I’m also vain about my muscles, so I’ll try to make it an evening of vanity and squeeze in both.