The workout that I dislike the most is mile repeats. Today's workout is my second least favorite. 1000m or 1 kilometer repeats. That's 2 and a half laps around a track. It's about .6 miles.
The goal was to run at 10k pace. I don't have a frame of reference since I haven't run one in 5 years. In this case, coach told us to use our 5k pace, double it and add 1 minute. I figure that's around 23 minutes, so 46 plus 1 equals 47 minutes. Our chart didn't have 10k times, so my partner and I guessed it would be around 4:40-4:45 and anything under that is good. Now that I can look it up online using a pace calculator, I can see that it is 4:42.
The workout was 2 sets of 4 repetitions. The first one was 10k pace and then 3-4 seconds faster each one. Take a 1 minute rest between reps and 3 minutes between the 2 sets. At the beginning of the second set, start over at 10k goal pace again and work our way down again.
That didn't work out at all. We ran the first one in 4:21. Way too fast. Followed that up with 4:25, 4:23, and 4:23. I don't remember the second set except for the last one. Here's what happened on the second set, because I deviated from the workout. My partner and I tried to keep up with the pack in front of us to begin the next set of 4 x 1000. They were only running between 5-10 seconds faster than us, but we were already running too fast. That did me in. On the second 1000, I started feeling numb in my feet and a little dizzy, so I stopped with 300 to go and did a walk and jog around the track to get straight. I then did my third and forth by myself. Third one was slow and the forth one I ran the 1000 at 4:30, but I also kept running for another lap to make up the difference of what I cut short on the second rep. It probably didn't help my workout, but it helped my ego at the end of the workout, so I didn't feel like I cheated.
I don't like 1000's. Everyone has theirs. I like running 400's. Most people hate them.
Showing posts with label 1kilometer repeats. Show all posts
Showing posts with label 1kilometer repeats. Show all posts
Tuesday, February 22, 2011
Friday, October 8, 2010
Bladder Bust Workout
We had a group run as usual on Thursday. Coach wasn't there, but he sent instructions to one of the other runners. She told us what our workout was. It was a medium intensity workout, because many people are running races this weekend. I am doing the Greater Maitland 5k, while most of the runners are doing the UCF U Can Finish 5 Miler on Sunday.
We started by doing the normal 1.25 mile warmup and 4 x100 striders.
I was supposed to run 4 x kilometer repeats like the rest of the group, but I had to leave early. I ran 3 instead. The groups broke up into Murphy by himself in the front, a lead pack, a trailing pack, and then me on the caboose. I wasn't too far behind the trailing pack. I think my times were around 2-3 seconds back the first lap and then got up to about 5-7 seconds behind by the third lap. Our goal pace was 5 mile speed, so that is why it was supposed to be moderate to easy. Each kilometer was supposed to be 2-3 seconds faster than the previous one. I was running slightly faster than my 5k goal pace. I ran 4:10, 4:09, 4:06. That equates to 6:42, 6:40, 6:35 mile pace. That's great in theory.
Well, I was supposed to run that 4 times. I only 3. The reason is because my bladder was going to bust if I didn't get out of there and to a restroom in short order. The public restroom at the park was locked. Awesome! Oh, well. Race is tomorrow morning and I'm about as ready as I can be.
I was supposed to run 4 x kilometer repeats like the rest of the group, but I had to leave early. I ran 3 instead. The groups broke up into Murphy by himself in the front, a lead pack, a trailing pack, and then me on the caboose. I wasn't too far behind the trailing pack. I think my times were around 2-3 seconds back the first lap and then got up to about 5-7 seconds behind by the third lap. Our goal pace was 5 mile speed, so that is why it was supposed to be moderate to easy. Each kilometer was supposed to be 2-3 seconds faster than the previous one. I was running slightly faster than my 5k goal pace. I ran 4:10, 4:09, 4:06. That equates to 6:42, 6:40, 6:35 mile pace. That's great in theory.
Well, I was supposed to run that 4 times. I only 3. The reason is because my bladder was going to bust if I didn't get out of there and to a restroom in short order. The public restroom at the park was locked. Awesome! Oh, well. Race is tomorrow morning and I'm about as ready as I can be.
Thursday, September 30, 2010
Hills Again and Again
My left hamstring has been hurting since Tuesday. Pain killers have not helped. If I was going to run today, I had to get in more of a warmup than everyone else at our group session. I started 15 minutes early and got 5 laps around the track. The first lap was brutal and there was nothing I could do but jog slowly and grimace. It almost hurt like I pulled my hamstring on Tuesday, but I don't want to go that far. I've pulled that exact hamstring a couple times and had visible bruises to prove it. It wasn't quite that bad. So anyway, I got 2 miles in a warmup by the time the group ran down to the sinkhole. We did our striders after a short stretch and the uphills hurt, yet oddly enough, the downhills felt normal. Go figure.
Our workout this evening was 5 x 1km with 2 minute rest recoveries. The goal pace was 5 mile speed on the first one and then taking off 2-3 seconds per loop. Mind you that we are running hills. My goal was around 8 minute pace or just under. We didn't have a chart, so I figured that I wanted to run 4:55 for the first and then taking off 2-3 seconds each loop. So my goal was 4:55, 4:52, 4:49, 4:46, 4:43.
The first uphill hurt something fierce. After a flat section, a downhill and another flat, the second uphill didn't hurt that much at all. Again, go figure. I was happy. My time on that first hill loop was 4:52. The second hill loop was pain free and I took off more than expected by running 4:42. The others: 4:38, 4:32, and 4:16. This was a great workout and I am so glad the hills knocked out the pain in my left hammy. Knock on wood. I hope I wake up without soreness, too.
This has been 2 straight workouts that our coach is having us run negative splits. Am I detecting a trend? This is also my third straight workout that I have been able to complete. Also a trend? I hope so.
Just over a week until my next race.
Our workout this evening was 5 x 1km with 2 minute rest recoveries. The goal pace was 5 mile speed on the first one and then taking off 2-3 seconds per loop. Mind you that we are running hills. My goal was around 8 minute pace or just under. We didn't have a chart, so I figured that I wanted to run 4:55 for the first and then taking off 2-3 seconds each loop. So my goal was 4:55, 4:52, 4:49, 4:46, 4:43.
The first uphill hurt something fierce. After a flat section, a downhill and another flat, the second uphill didn't hurt that much at all. Again, go figure. I was happy. My time on that first hill loop was 4:52. The second hill loop was pain free and I took off more than expected by running 4:42. The others: 4:38, 4:32, and 4:16. This was a great workout and I am so glad the hills knocked out the pain in my left hammy. Knock on wood. I hope I wake up without soreness, too.
This has been 2 straight workouts that our coach is having us run negative splits. Am I detecting a trend? This is also my third straight workout that I have been able to complete. Also a trend? I hope so.
Just over a week until my next race.
Wednesday, September 22, 2010
Finished a Workout!!!
Tuesday's workout? 5 x 1k @ 5k race pace with 2:15 recoveries. My goal 5k is about 22:30 right now, so my goal 1k pace is 4:30.
I knew the first one was going to be a little fast by the time I hit 200m, but I didn't want to drop off too much just to make pace. I ran it in 4:09. 21 seconds fast. The second kilo was a little easier, because my legs were warm and I did that in the same time - 4:09. Those were 6:40 mile pace. I ran the third rep in 4:11 and the fourth in 4:12. I was starting to get winded in the last 400m and my arms were getting heavy.
This is where I have been giving up in all the workouts since I got a sick a few weeks ago. I have been dropping out on the last rep or set of each workout. I was tired, but I finally had enough in the tank to keep going.
After the first 400, my legs felt like I had cement in my sneakers. My time was still on pace, but it was harder to keep it up. When I wanted to just stop, I kept thinking about my form and that got me through it. I ran the last one in 4:19. That was too much of a dropoff, but all of my reps were faster than my goal pace. Even on the last one, my mile pace was 6:56.
If I could string those together, my 5k time would be exactly 21 minutes. All things considered, I should now be able to beat my last 5k time of 23:07. I am probably ready to run another 5k, but I am keeping my goal for October 9th at the Greater Maitland 5k.
I knew the first one was going to be a little fast by the time I hit 200m, but I didn't want to drop off too much just to make pace. I ran it in 4:09. 21 seconds fast. The second kilo was a little easier, because my legs were warm and I did that in the same time - 4:09. Those were 6:40 mile pace. I ran the third rep in 4:11 and the fourth in 4:12. I was starting to get winded in the last 400m and my arms were getting heavy.
This is where I have been giving up in all the workouts since I got a sick a few weeks ago. I have been dropping out on the last rep or set of each workout. I was tired, but I finally had enough in the tank to keep going.
After the first 400, my legs felt like I had cement in my sneakers. My time was still on pace, but it was harder to keep it up. When I wanted to just stop, I kept thinking about my form and that got me through it. I ran the last one in 4:19. That was too much of a dropoff, but all of my reps were faster than my goal pace. Even on the last one, my mile pace was 6:56.
If I could string those together, my 5k time would be exactly 21 minutes. All things considered, I should now be able to beat my last 5k time of 23:07. I am probably ready to run another 5k, but I am keeping my goal for October 9th at the Greater Maitland 5k.
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