[Buk]

Monday, June 22, 2009
workout 2

Track Workout
(5min mile progression)
400m 1:06(3:21) - pace 4:24
200m 0:32(3:34) - pace 4:16
200m 0:33(4:04) - pace 4:24
200m 0:35(4:02) - pace 4:40
200m 0:36(4:51) - pace 4:48
200m 0:35(3:14) - pace 4:40
200m 0:32(done) - pace 4:16
----------------------------
1 mile Total = 4:29(23:06)

(6:24)
400m 1:20(done) - pace 5:20


My pacing is terrible, always has been. My eventual goal is a 5 minute mile. This workout is intervals at (what is supposed to be) 5:00 pace, totaling a mile of running. Intervals start long and decrease in distance if I fail to make my goal pace. Idealy, over time more intervals will be at the longer distances and even up to 800s and I can slowly reduce the rest intervals.

Today didn't go quite as planned. It took me 4 intervals to realize that 5:00 pace is not a sprint, but a run. After the first interval and 3:21 rest I was totally gassed and had ripped a huge blister in my foot. 100m into my next interval, I knew I wasn't going to keep speed through another 400 even though the plan is to run it and cut the distance if I don't make the goal pace. Going in, I was thinking shooting for a 3:1 rest interval, but quickly realized that 1:36 wasn't going to be anywhere near close enough between 200s - maybe it would have been close if I was running the right pace instead of sprinting. Maybe for now I will aim for a constant rest interval regardless of distance.

I ran an extra 400 at the end of the workout after an extended rest to see what I could get done and wasn't too far off of my goal pace. Maybe with a little pratice, this workout will shape up and not look so ugly. My goal for the next time I do this workout is to knock my rest times all down to 3:00 even if I still have to run mostly 200s again.