Speedwork
Well, the last few weeks I always had something come up when it was time for speedwork. I hadn’t run since Saturday this week, but I managed to get out to Austin High to do my first ever track workout. Its pretty fun, don’t'cha know. I started out with a lot of stretching, and some warmup runs - about a half mile total. Then I moved out onto the track, and did ten 400s, walking for 200 meters between each one. I really didn’t know how fast I could do these, since its my first time on the track, and I surprised myself a little:
Time: 1:57 - 1:57 - 1:56 - 1:54 - 1:48 - 1:47 - 1:54 - 1:52 - 1:46 - 1:48
Pace: 7:51 - 7:51 - 7:47 - 7:39 - 7:15 - 7:10 - 7:39 - 7:31 - 7:06 - 7:15
I wasn’t very consistent, but as I said this was my first track workout. I also started out too slowly. Next week, I’m going to aim to do all ten at between a 7:00 to a 7:15 pace (1:45 - 1:48). I was originally just going to do 8 (to do at least 5K) but I felt good enough to do 10. I could probably have done at least 12, maybe more. That’s why I’m wanting to go out faster next week, and stay faster. I think that I’d be happier with 8 strong 400s than another 10 relatively easy ones.
After my last interval, I walked another full lap, did some more stretching, and called it a day. I did meet up with Gilbert Tuhabonye and his training group while I was out there. They have a new session starting up on May 4th, and it looks like I’m going to be joining them. This is the time to get fast!
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Apr 22nd 2004
9:12 AM
good job! that’s some fast runnin’, especially for your first track workout!
and it *is* fun, oddly enough…
Apr 22nd 2004
10:25 AM
Thanks! As I heal up (even with backsliding), I really want to see how fast I can push myself. I don’t think that I’m close to my fastest speed right now. I also heard one coach saying that with a year of good training, anyone in “reasonable” shape to start with could qualify for Boston. Now, I don’t know that I’d aim that high, but I’m looking to do a lot.
My friend Alex (who sometimes reads this site - Hi, Alex) went from a 10:30 pace last August to running low 7:00s in March (and was doing 1:25 400s this morning if I heard him correctly). If I can get my 5K pace down to a 7:00 or so by August, I’d love to take that into my next marathon training program and see how far I could go with it. Unrealistic? Who knows. Sure is a fun thought though. And running gets even more enjoyable the faster I get…
Apr 22nd 2004
6:12 PM
My fastest was 1:26 so I wasn’t _quite_ as fast as you thought! That was my last one where I let it all go. The rest hovered right around 1:30.
But those track workouts really are fun and they make you a lot faster. That and losing weight. I lost over 10 pounds in the last couple months and gained a lot of speed without really having to try any harder.
I know I’m not at my best yet. It’s still too easy for me right to go out with people I know run faster than I’ve ever gone and keep up with them, setting a nice PR in the process. At some point that’ll get harder, I know.
Apr 24th 2004
11:45 AM
Fast running! Good work. Thanks for a great blog; I enjoy reading all your posts. I’m up in Dallas but hope to get down to Austin for a race someday soon.
Take care and keep moving!
Apr 26th 2004
3:51 PM
Thanks, Marshall. If you find yourself in the neighborhood for any of the upcoming races, let me know - its always nice to meet new running/walking faces.