Mile Repeats -- Again

I keep meaning to blog about my workouts and not just my races to see the progression in my training, but so far it's a fail as I have 0.  I ran 4x800 a couple weeks ago with 400 meter recoveries and wanted to compare it to another time I had done that, but no workout logged or blogged anywhere -- doh!

About a month ago I went down to the KSU field house to run 3x1 mile repeats with Salty's Ginger with a J and get lapped by CED (a lot).  The goal was 740.  It was stuffy and warm.  I went 727, 747, 744, avg. 739 -- right on goal.  Not necessarily, the consistency I wanted though.  Recovery time was  whatever time it took to get to the 800 meter mark/2 lap job recovery (530-540).

I had the workout on my my training schedule again last week and having done my long run on Thursday that left the Sunday SERC run.  The goal was 737 -- only 2 seconds faster this time.  I wouldn't be able to run with anybody, but I could use the fasties as rabbits to help pull me along. 

I ran 3 easy miles for a warm-up with one at a solid effort.  PR passed me right before the first repeat and I figured he would probably be running about 715-730, so I tried to focus on him.  I felt awkward and unsettled trying to relax.  The mile was a tad rolling and my pace was all over on the garmin.  I gave up looking at it and tried to hit based on effort.  Fail -- 742.  Just a bit too slow, but within my 5 second rule. 

I took my 800 meter recovery (445) to mentally settle myself and regroup for a better second mile.  Salty came up on me just before my garmin beeped and I told her what I was doing before picking it up.  She hung with me as we got to an intersection as it was turning yellow.  I picked it up not wanting to get stuck at the light and although it hurt real good I dropped a 717. 

Salty caught and passed me again on the recovery.  I was excited only one more to go and I would be on cooldown a.k.a. trot mode. 

Luckily for me a few runners had stopped to get water and when I started my third mile they were able to pull me through the first 400 meters or so before deciding to push a little harder as it felt too slow.  I was closing on Salty and she became my focus, not the hurt.  Mile 3 beeped off before I got to her in 723.  I jogged easy for my last recovery 449 before hitting the rolling hills on my way back to the bagel shop. 

My cool down was just a tad over 2 miles and I felt great.  I avg 727 for the repeats and nearly a minute less on my recoveries.  Now that's what I all progress. 

Rippin' that Sh*t

I had planned on another tempo run this week, yesterday as a matter of fact, but I woke up with a headache and nauseated.  I haven't had a sip of alcohol for over 2 weeks now and though, uh oh -- stomach flu.  I managed to choke down 2 tylenol and sleep until about 11:30pm before getting up for the day (I work at night, so my day usually starts between 5p and 8p). 

I procrastinated until about 7:30am and decided to do some intervals instead.  Sometimes, I just need to mix it up and I never follow a training plan to a "T" -- it's impossible.  I opted for a "FIRST" workout.  It was 8 x 500 meters @ 5K pace with 100 meter RI.  In hindsight, I should have done 10 x 500 as I ran 3 x 1 mile a few weeks ago, but oh well, I planned to run a long warm-up since it had started to snow and it was 35 degrees and dropping. 

After 4 miles of trotting around my neighborhood I hit the 3/4 mile cirlce in the back of my development and hit the lap on my garmin to start my workout.  Not having run a race in over 5 months, I thought I would target 7:30-7:40 per mile for the first 4 and try to push the last 4.  Here's what I got...

Mile pace for the first (4) 500's (7:36, 7:26, 7:15, 7:19) -- avg 7:24
Mile pace for the last (4) 500's  (7:08, 7:14, 7:09, 6:45) -- avg. 703

Total miles: 8

I probably buried myself with those last 4 way too much, but hey sometimes you just rip that shit!!