I am supposed to be Marathon training. But I like to run fast too. So I keep getting sucked into things...
This week's plan was supposed to be 7 "easy" Tuesday, Speed work Wednesday, 8 easy Friday and a long run of 17 Sunday.
was LRS group day. And, as usual, I got drawn into running with people
faster than me. This one guy taunts me regularly on not keeping up with
him. But he seems to "race" all his workouts. This day he said he would
take it easy, so I said "if you run 8:30's I'll run with you." And he
did start out at 8:30, so I was running with him and another guy, who is
Well, they just couldn't hold that pace. By
the end of mile 1, we had run 8:19, which means we were running even
faster. I let those two slip away, but I have real trouble slowing down
once I am in a good pace...
(FYI, they ended up accelerating every mile and running the last mile at 6:15!)
So I was alone, but feeling OK, and kept pushing the pace, and the next 5.5 looked like this:
8:14, 8:00, 7:59, 7:49, 7:45 and 7:45 for 1/2 mile before cutting back for the last 1/2 mile.
So, a solid tempo, and in my heavier shoes. Basically BQ pace, which scared me silly, because it wasn't easy.
day was track club. Legs felt fine as we warmed up with 1.5 mile jog
and then 4 laps of striding the straights and jogging the curves. Then
we did 4 300s, with 100 recoveries. Two at "medium" pace and two at
Next we did an 800 - 1st lap at 5k pace, and then, faster. I ran a 3:11 with splits of 1:41 and 1:30. It was fun.
a 1600, with 3 laps at 5K pace and the last lap faster. My first 3 were
near 1:40 (6:40 pace) and I fnished with a 91 last lap (6:04 pace) and a
total of 6:33. FUN!
Two lap recovery, annnnnd, do it
again. 1600 with each lap faster than the last. I started a little
slower but followed direction and sped up each lap. I love negative
splits, and so does the coach, as we do this stuff all the time. Good
training for negative splitting races. You learn that there is always a
faster gear, and your body CAN go faster.
My splits were 1:47, 1:42, 1:38 and 1:32 for a 6:39. There was pain, but I never fell apart. Love finishing strong.
that was it, but with a cool down it added up to 8.5 miles. And my PF
was flaring pretty bad. Speed work definitely is bad for the PF, so I
should probably cut back...
But you see, this club has a
special event Saturday. A 10K time trial/picnic brunch. Over a very
hilly course. Runners head out staggered, dipsea style, so we
theoretically all finish together. I figured to miss it due to my
training schedule - I didn't want to mess up my 17 miler.
I decided to do it anyway. Try not to "race" it too hard (hahaha!), and
then go ahead and do 17 the next day anyway on tired legs. This time I
will fuel up better.
Also, I found out about some
all-comer track meets at the high school track coming up this summer. So
I will probably get to race a mile (1600) on the track and take a shot
at 6:00. So I better do more speed work...
Whatever. Life is good.