I won't be running the House of Hope Run Around the Pines 5k this Saturday in Winter Park, but it is the last 5k of the Track Shack Grand Prix Series for 2010-2011. That being said, Coach Nathan is gearing us up for the race. I anticipate being in Miami for the weekend or at least part of it.
4 x 1000 at our goal 5k race pace with 2 minute rests and then 6 x 200 at Fast. What's fast? Not quite sprinting, but close enough to wind you afterward.
On the 1 km's, I was shooting for 4:20, which is just over 21:30 for a 5k. I ran them in 4:03, 4:06, 4:06, 4:15. Keeping that average pace would net a 20:43. I could live with that. Not going to happen just yet, though.
On the 200's, I am not sure what my times were. I clocked the first one and it was a :37, which wasn't that exciting to see when I looked at my watch. The rest period between reps on these was 45 seconds, which I abided except on one that I took a 55. Considering what my time was on the first rep, I am pretty sure that I kept it under 40 on all of them. I had to be very careful not to push myself too hard, because 200's is what we were running when I pulled my hamstring this past October. Their so easy to run that sometimes I get carried away and just letting loose. Not today, so everything is intact.
Showing posts with label 200's. Show all posts
Showing posts with label 200's. Show all posts
Tuesday, February 15, 2011
Wednesday, August 11, 2010
My First Day with the Training Group
My lesson for today is simple. Don't go out too fast at the beginning of your workout. You will pay the price. I know I did. Our coach told us we would run 4 x 800 at 5k pace with 1:15 rest. I have been running around 8 minute pace lately, but I wanted to shoot for my 6 month goal pace, which breaking 20 minutes. His chart had me pegged at running 3:12 for the 800. Keep in mind, this is still too fast for me.
I go out with the leaders of our group through a lap and a half and finish up my first 800 in 2:52. That's faster than my mile pace versus my 5k pace. That is 20 seconds faster than my goal for 6 months from now. I should really be aiming for 7 minute pace / 22 minute 5k.
My arms started tingling. Welcome oxygen debt! I haven't seen you around these parts in years. We were supposed to take a 1:15 rest, but I decided to go out with the middle pack and get an extra 15-20 seconds of rest. That didn't make a difference. As soon as I started the second 800, my feet felt like cement. I went out with the pack and still made my 3:10 goal.
The third lap started well. I went with the pack through the first lap and fell back dramatically on the back straight. I don't remember my time, but I do know that it wasn't even close to my 3:10.
Just before toeing the line for the last 800, the coach asked me if I was OK to run it. I responded with, "I have to, don't I?"
I pushed, but only mustered a what seemed like a jog. I finished up in 4:02.
We then did 4 x 200's with the same 1:15 rest. I ran those consistently at least. I didn't overdo it. I ran 41, 39, 39, and 35. The coach made everyone, but a few of us do another 200. I was gassed and welcomed the break.
We finished up with a sidewalk lap of Lake Eola following the street, so that was another 1.25 miles. Warmup was 1.75 which included 4x100 striders..
If I didn't get all excited about running with a group, I am pretty sure I could have managed my 3:10's. I will try to control myself on the next speed workout.
I also tried to go to sleep a couple of hours ago, but my legs and feet won't stop cramping and it's driving me crazy. I don't know what the deal is. I have replenished my fluids. I had a banana today which is a good source of potassium. I have easily taken enough sodium from different sources. If anyone has any suggestions, I sure what appreciate it. Maybe it will help me after my future workouts. Over and out for this evening.
I go out with the leaders of our group through a lap and a half and finish up my first 800 in 2:52. That's faster than my mile pace versus my 5k pace. That is 20 seconds faster than my goal for 6 months from now. I should really be aiming for 7 minute pace / 22 minute 5k.
My arms started tingling. Welcome oxygen debt! I haven't seen you around these parts in years. We were supposed to take a 1:15 rest, but I decided to go out with the middle pack and get an extra 15-20 seconds of rest. That didn't make a difference. As soon as I started the second 800, my feet felt like cement. I went out with the pack and still made my 3:10 goal.
The third lap started well. I went with the pack through the first lap and fell back dramatically on the back straight. I don't remember my time, but I do know that it wasn't even close to my 3:10.
Just before toeing the line for the last 800, the coach asked me if I was OK to run it. I responded with, "I have to, don't I?"
I pushed, but only mustered a what seemed like a jog. I finished up in 4:02.
We then did 4 x 200's with the same 1:15 rest. I ran those consistently at least. I didn't overdo it. I ran 41, 39, 39, and 35. The coach made everyone, but a few of us do another 200. I was gassed and welcomed the break.
We finished up with a sidewalk lap of Lake Eola following the street, so that was another 1.25 miles. Warmup was 1.75 which included 4x100 striders..
If I didn't get all excited about running with a group, I am pretty sure I could have managed my 3:10's. I will try to control myself on the next speed workout.
I also tried to go to sleep a couple of hours ago, but my legs and feet won't stop cramping and it's driving me crazy. I don't know what the deal is. I have replenished my fluids. I had a banana today which is a good source of potassium. I have easily taken enough sodium from different sources. If anyone has any suggestions, I sure what appreciate it. Maybe it will help me after my future workouts. Over and out for this evening.
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