Tuesday, January 18, 2011

400-800-400... Repeat... Repeat

I'm not sure what tendon and muscle was tight this evening, but it was the one in the back of your thigh that sort of sticks out in the back when you flex your legs.  It was sore during warmups and then just kinda hurt during the workout.  Didn't hurt enough to stop my workout though.

Plan was to run 400 at mile pace, 800 at 5k pace, 400 at mile pace with 1 minute recovery between each interval.  3 minute rest.  Repeat.  3 minute rest.  Repeat.  Fall over.

Mission accomplished!

Everything except for the pace.  I think I ran too fast on all but one interval out of nine.

400 = 1:28 = 5:54 mile pace = 18:20 5k
800 = 3:11 = 6:24 mile pace = 19:54 5k
400 = 1:30 = 6:02 mile pace = 18:45 5k

400 = 1:23 = 5:34 mile pace = 17:18 5k
800 = 3:16 = 6:34 mile pace = 20:25 5k
400 = 1:30 = 6:02 mile pace = 18:45 5k

400 = 1:32 = 6:10 mile pace = 19:10 5k
800 = 3:48 = 7:39 mile pace = 23:45 5k
400 = 1:18 = 5:14 mile pace = 16:15 5k

That last one laid me out.  I gave it everything I had.  I can hardly believe that I used to run a mile faster than that pace.  When I finished, I went straight to the grass to catch my breath.

I don't know why I'm obsessing over the hypothetical outcome, because I can't keep up those speeds without the rests.  My time over that 4800 meters is 18:56.  That is a 6:21 average mile pace and comes out to a 19:43 5k time.  That's where I'd like to be at the end of this year.

I already felt stronger mentally from running the 10 miler on Saturday.  There is a 5k this weekend, so I will be skipping the long run.  I can't wait to see what happens after I get a few more of these long runs under my belt.


The Green Girl said...

I'm sorry about the back of your thigh but congratulations on some solid intervals with a nice, strong finish!

Doug said...

Thanks Green Girl. There is always something that hurts on me, I swear. Hopefully the hard work will pay off this Saturday.