Thursday, April 29, 2010

Building Up Some Speed

Started with a 2 mile warmup at 9 minute pace.  The goal today was to go through a few distances up to a mile.  Basically, I wanted to do a ladder workout, but only one way.  This was more like a stair workout, except as you will see, I missed the last step.

440 - 1:30, 880 - 3:15, 1320 - 4:52, 1760 - 6:30

440 - 1:29, 880 - 3:08, 1320 - 5:12, 880 - 3:29

I was gassed on the 3 lap interval, so doing a mile next just wasn't going to happen.  On the third leg, my splits were very inconsistent and no where near my goal:  1:37, 3:29 (1:52), 5:12 (1:43).  I didn't want to fully quit after that, but there was no way I had enough in the tank to do a mile.  880 it is.  I had enough to complete it, but not a whole lot more.

My new long term goal...  under 6:00 mile by August.  3 months to cut off about a minute.  It's doable, but will take a lot of work and the hot Florida summer will not be my friend.


The un-Zen Runner said...

Just got back from an interval workout and looks like we're at about the same times. I tier mine so that I do the longer distances in the beginning. That way I'm not dreading the big ones at the end. Probably no right or wrong way to do it, just easier on the mind when I know I got the toughest stuff done with.

Doug said...

Thanks un-Zen! I don't know why I didn't think of that. I will definitely try that during my next interval training.