So, per the workout plan I came up with last week, Mondays are my ‘speed work’ days.
I don’t know how to speed work. I’ve never focused on increasing my speed, and every time I see something like 8 x 400 in a training plan, I skip it because I have no clue what it means.
Well, until this morning, I didn’t know what those crazy numbers meant. A few things I found out (that you smarties might already know and be aware of and actually do):
400 means about a quarter of a mile
800 means about a half of a mile
1600 is then, obviously, a mile
When you speed train, you do specified distance (400 aka 1/4 mile) that many times (aka 8), with a ‘break’ in between.
So, I’ve talked a lot about how I got really slow when I was training for the marathon, because eventually, I was just worrying about completing distances, not so much pace/ mile. Plus, with my injury, it’s been kind of a wreck around here lately and I felt stuck, for lack of a better word.
I looked up a bunch of plans and read up on a bunch of jibberish, and because of my last 10k time (51:30), I was going to set my goal for under 50 minute 10k (which is March 31…), and hope that this training will also help my half marathon time (March 18).
So my first non coached speed work session was:
1 mile warm up 6.7mph
Repeat 6 times-
1/2 mile at 8.1- 8.5mph
1/4 mile at 6.7 mph
(So- total of 4.5 miles in intervals)
1 mile cool down at 6.7 mph
I ended up completing a 6.5 mile run in 53 minutes. Not too shabby for my first time, considering 3 of those miles were all under 7:30 minute miles, which seems amazing to me. I don’t know how people keep that up for 26 miles.
It was hard. That’s what she said. But for real, it was tough to keep the speed up for 1/2 mile intervals, but now that I’ve done it, I know I can do it again, and maybe for longer of a distance or faster of a pace.
After my run I walked for a few minutes before doing about 15 minutes of stretching- a new record for me. I feel good and will probably be a little sore tomorrow, but I plan on doing this every Monday, and hopefully decreasing my time for distance run.
Plus, it felt great to actually have a plan when getting to the gym, rather than wandering around like a homeless person.
Anyway, in other news, there’s only 4 more workdays until the weekend… soooo that’s a plus, right? And, it’s only 15 days until my birthday…not that I’m counting down or anything.
The kids were absolutely nuts today, a first for a Monday this school year. I’m not sure if it’s because it’s been 6 weeks since Christmas or because it’s one day before Valentine’s… either way, it drained me and I’m ready for bed… or wine, or ice cream, or trashy tv… decisions.
Do you ever do speed work? Have you gotten faster since starting?