My blog took forever to load so I am going to make this entry brief.
When I got home tonight it was 77 with an 11 mph SW wind that was gusting to 20 an 24% humidity. I was a bit nervous about the temp so I put some sunscreen on, filled a bottle with some ice and water, ran a warm-up mile in 8:08 and drove to the junior high track to run a 200-400-800-400-200-200 ladder workout. I ran the same distance of recovery for the rep that preceded it, 200 rep-200 recovery, etc.
After doing a mile of strides I got started with the meat of the workout. My goal times for the workbouts were: 200-41, 400-1:23, 800-2:46.
What I ran:
200 - 38.27 (1:35)
400 - 1:21.33 (2:46)
800 - 2:43.87 (5:15)
400 - 1:23.26 (2:52)
200 - 40.40 (1:28)
200 - 40.29 (1:07)
I finished up with a 1.25 cool down in 10:00 and drove home for dinner with a total of six miles for the evening.
I'm pretty happy with the workout but I ran WAAAAYYY too fast. My second 400 is the only workbout I was on target. I was antsy for some reason, I think the thought of running an 800 that fast is intimidating.
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Am I smiling or grimacing?
A more-than-likely boring account of running and racing in the Springfield area.
Post-Marriage-2nd-Attempt-At-Running-Personal Bests
Mile: 5:21 (July '08)
Two Miles: 11:56 (Aug. '07)
5K: 19:02 (Sept. '07)
5 Miles: 33:00 (Oct. '08)
10K: 41:30 (Aug. '08)
15K: 1:06:06 (Sept. '07)
10 Miles: 1:13:40 (Jan. '08)
Half Marathon: 1:39:21 (April '08)
Marathon: 4:00:08 (Sept. '05)
Two Miles: 11:56 (Aug. '07)
5K: 19:02 (Sept. '07)
5 Miles: 33:00 (Oct. '08)
10K: 41:30 (Aug. '08)
15K: 1:06:06 (Sept. '07)
10 Miles: 1:13:40 (Jan. '08)
Half Marathon: 1:39:21 (April '08)
Marathon: 4:00:08 (Sept. '05)
2009 Race Results
April 6th - LSA 5K - 20:43
April 27th? - Whitmore Park Classic 5 Mile - 36:01
June 16th - Summer Park Run #1 (1 mile) - 5:50
June 30th - Summer Park Run #3 (3 miles) - 20:10
July 4th - Staley Firecracker 4 mile -
April 27th? - Whitmore Park Classic 5 Mile - 36:01
June 16th - Summer Park Run #1 (1 mile) - 5:50
June 30th - Summer Park Run #3 (3 miles) - 20:10
July 4th - Staley Firecracker 4 mile -
Upcoming Races
None for awhile.
Heroes Run for Hope
Am I smiling or grimacing?
Nathan on his roller coaster.
About Me
Links
- Panther Patterson (My boy Jordan)
- Hardy Breed
- Tales of a 23rd grade Nothing
- FOB Moving (a friend of a friend's blog)
- Too Old For Sparkles. Too Young For Pleats
- Running On Empty
- Athlinks
- Springfield Road Runner's Club
- Illinois Valley Striders (Peoria)
- Runbayou: VDOT Calculator
- Runner's World
- Running Times
5 comments:
This is a theme, Aaron. I think you're just faster than you think you are. You've been running faster than intended pretty much every time out.
As for me, I skipped the hill workout after all today, though it had more to do with a scheduling issue than with trying to be conservative. Ran an hour instead and felt strong, although I did have just a hint of hamstring tightness.
I agree with you Nate. The solo 19:31.67 5K eleven days ago proves it. I am training at a VDOT of 53 which is based on my 19:02 5K from the PPR last year. Technically I could train at 54 as I ran a mile in 5:27 last year too and I should train at the highest VDOT I have ran a race distance at.
Training intensities at 54 are:
Easy: 8:01 (which is what most of my long runs are at)
Marathon: 6:49
Tempo: 6:26
Rep 200 pace: 40
Rep 400 pace: 82
Rep 800 pace: 2:44
I guess I'm going to up my intensities. All that means is that I'm going to run my workouts even faster.
Careful with the hams. I do ball presses. They've seemed to help.
Is your race this weekend or next?
Next.
What is the name of the race and how much is it going to suck?
I think it's something like the Biltmore Kiwanis 15K.
Plenty of climbing for the first 3 miles. They say 'flat' and 'downhill' after that, but that's Appalachian Mountains flat, which probably means rolling.
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