Wednesday, October 3, 2012

Speed (cough! cough!) work

Speed work day.

I went to my usual speed work place and right after I got there I had to go the bathroom.  really body?  Deuce in the park bathroom?  Guess it's better then a porta potty.  I've had way too much experience with porta potties and these bathrooms were surprisingly clean and not stinky.  Well, until I was done with it.  (Sorry about TMI, if you knew me you would be impressed how well I cleaned that story up and left so much out)

After the bathroom I got a call from my friend Nicole.  She was doing speed work at the park too!  See...having a blog helps my social life.  She ran the half-marathon relay and Napa Ragnar with me.  She is post surgery so she was doing mostly walking (wink wink) and I was doing speed work, but we ran a little together and sat on the grass and talked after.  I feel so much better when I have a friend around when I run.  It's just fun!

The run was not fun.  I felt so tired and slow.  I kept forgetting to turn my watch on or hit the Lap button.  BUT - I did it.  Not as fast as I should have but I ran 4 miles as fast as I could keep it up.  

Total Time with warm-up and cool downs 57:00
Total Miles 5.46

Laps (1 mile or 1600meters)  
1 - 9.02 min/miles
2 - 9.04
3 - 8.52
4 - 9.24

I walked 400 meters in between each mile.  I even fueled after mile 3.  I haven't done speed work in a while and although I did OK, maybe I should have started out a little slower.  I was hoping to average 8.03 to 8.25.  Guess I have some work to do.   I thought I did one of my laps at just under 8 minutes but I was reading my watch wrong.  

Thanks Nicole for taking a snapshot of my cute outfit!  I love it when you realize you have a pair of shorts that will match your new Lululemon top perfectly!  BOOM!

Blog on..................


  1. Kathee~

    Just curious on who advised you (if anyone) on doing full one-mile repeats? That seems like a really long interval for what you are doing. I do my intervals by minute (either one or two minutes fast with one minute slow) 8-12 depending on how many I want to do. It ends up being 1/4-1/3 mile for each repeat, and I am able to get fast leg turnover at 7:30 pace, which I think is very beneficial. You might want to give your next interval session a try this way. I think you will be pleased with the results.

    Here's the skinny:
    20 min warm up at 11-12 min-mi pace
    8-12 x 1:1 or 6-10 2:1 at 7:30-8:30 min-mi pace (faster for 1:1 and slower for 2:1)
    15-20 min cool down at 12 min-mi pace.

    Let me know what you think. (Facebook message me!)

  2. I sent you a message. I am going to try the time ones. Makes more sense. Running - the ever learning experience!

  3. First of all, I really like your outfit!! :) Good job on your speed workout!