From June 14th:
Last week was 6 x 800 (averaged 3:18). This week would be 10 x 400.
My goal was just to run really fast, and I hoped I could do 90 seconds
per lap. As I trotted the mile to the high school, I wondered if I would
be stymied by graduation. Sure enough, as I pass the auditorium, I see
kids in cap and gowns! Dangit! I continued on to the track anyway,
forming a backup plan of doing 400s on the beach bikepath.
the football field was empty and the track was open with just a handful
of runners. Chairs and a stage were setup on the field - graduation
must be tomorrow. Phew! I guess the kids were just picking up gowns.
my warmup I was tracking my heart rate, and dropped to a walk every
time it got up to 160, which was after about 30 seconds of running. It
doesn't take much to get it up during that first mile! I took it real
slow. Here is the chart. You can see once I started the intervals that
it was over 185. I maxed out at 190 on my last one! And I think my true
max is higher because that wasn't the hardest workout in the world. Back
in high school I recorded a 208 (by counting heartbeats) during hill
intervals. I guess it is good that it hasn't dropped too much?
the intervals were fun. I was running at maybe 90% effort. It's fun to
just push it and run fast. The first 200 meters are fun, the 3rd 100
starts to hurt, but then the 4th 100 you can see the finish and push it
in, so the pain is not so bad. because you know you are almost done. I
didn't go all out, so I wasn't getting rigor mortis or anything, but it
was fast. On the last one, I reached for another gear, and found it! The
suffering was higher, but it felt good to see that I could go even
faster. Even after 10. So next time I will be pushing a little bit
My rest intervals were 300 meters. I trotted real
slow, and walked about 50 meters of the 1st 100. My HR got back into the
150s before I started up again. So anyway, here are my splits:
90, 90, 91, 90, 89, 92, 91, 92, 89, 88 to average 90.2
didn't need to add any extra rest breaks, and I wasn't dead at the end,
so it was very encouraging. A sub 6 mile seems a ways off, but a few
more months of these workouts should make me faster, right? There is a
1-mile road race in August I am hoping to do. Plus a few 5Ks.
week I am joining a local run club that does track work weekly. The
"coach" will determine the workout. All the fast local runners are in
this group, but I won't be the slowest one either. Should be fun, and
having others to run with will help me push it.