My very first interval workout on the track was about 6 weeks ago and I was very happy with it. My assignment then was 8 x 400 at 2:21 per interval. I ended up doing them in about 2:13. This time coach made things tougher. My assignment was 3 x 400, 2 x 800, 3 x 400. My plan was to run the 400s in under 2:15 and the 800s in under 4:40.
The weather this time was perfect, 60 degrees, it almost felt chilly after the hot days we've been having. I ran 1.5 miles at a 12:00+ pace as a warmup, and then got down to business.
1st 400: 2:08.5 (ut oh, I'm starting out too fast, I'll be dead by the time I finish)
2nd 400: 2:09.5 (ok, a little slower, but I still need to slow down more)
3rd 400: 2:07.2 (no! I said slow down, and now I have the dreaded 800s to do)
1st 800: 4:27.7 (boy, that hurt, and I'm still faster than I planned)
2nd 800: 4:30.4 (little closer to my planned pace, now all I have left are 3 easy peasy 400s)
4th 400: 2:09.6 (maybe I really am faster than I was a month ago)
5th 400: 2:06.5 (only one lap to go, maybe I can run it under 2:00?)
6th 400: 1:53.9 (yes!!!!!!!!!!!!!!!!!)
I finished up with about 4 miles at about 11:30ish pace for a total of 8.7 miles in 1:40. Grade for this workout an A+!
On a final note did anyone see the IAAF men's marathon on Saturday. The number 2 guy really impressed me. He manage to puke and maintain his 5ish minute mile pace at the same time.
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1 day ago