The Fall – Week 6, Speedwork

Posted: September 26, 2013 in Fall Plan
Tags: , , , ,

Workout: Warm [0.75 mi.], 6×800 @ 2:44 w/ 400 jog, Cool [0.75 mi.], Drills  Weather: 72 degrees, dark.

Recap: Rolling…along…smoothly.

Getting darker out there, folks. Run started under moonlight high in the sky and ended with the sunrise just over the trees. Life at 6:30 a.m. Not really afraid of it getting colder either. Probably will regret saying that in late November. So…same workout as last week. 6x800m. Same goal times, except a slightly faster warmup – hardly perceptible. What do you do when you plan two of the same workouts in back-to-back weeks? You messed with yourself. You play games. You make sure that this is a workout that you own, and aren’t just completing it by luck, happenstance, etc…

I did three things to make this workout a little tougher than last week:

1. No sugar drinks to help. That’s right. No carb intake before or during the workout. See if the body handles this without the super juice.

2. In fact, hold up on the water altogether. Last week, I was drinking something after every 800m repetition. Stomach didn’t like it either. This week? Only at the beginning, after the 3rd rep, and after the workout. You don’t get to drink during a 5K race. Why practice it?

3. Play some of the slowest, saddest, most depressing music in the arsenal. None of that hip-hop, 80’s go-go (sorry, Wham! and Rick Astley get it going for me), upbeat stuff. Just reflective stuff designed to put me to sleep.  Jim Croce, Bill Withers and this right here….

 

Got to the park, saw the stain on on the ground in the parking lot where the dog poop was. The poop I stepped in last week. But alas, no poop this week. A good sign. Had a tougher time warming up this morning, no doubt thanks in part to the bedtime music flowing in my ears. Got through the 0.75-mile warmup and picked up where I left off last week. My cues for this workout were to get off to a faster start than last week, that is stay at 2:44 pace for each 800m repetition, and relax. Yes, relax. You own this workout now. Don’t go straining like you need a miracle. Supposed to be comfortable enough to run this pace for a 5K in December. So chill.

I always talk about the point where I know I’m going to finish a faster, tougher workout. Today, that came after the 3rd repetition, but I should have known from the start. Remembered to kick back smoothly, breath at the start of the reps and coast to the finish. Most of the starts were too fast for the first 400m, and I had to back down to finish.  Everything was smooth, and I had a lot left in the tank at the end of the 5th rep.

Rep 1: 2:44

Rep 2: 2:44

Rep 3: 2:43

Rep 4: 2:44

Rep 5: 2:44

One more to go. Crank it. Yeah. Forget about control for just a moment. Yeah, I know what I wrote last time. Let’s see what’s under the hood. When you have one of those fast starts, just keep pushing it to the end.

Rep 6: 2:31

Awesome! Improvement. Fastest 800m repetition I’ve ever done. Averaged just under 2:42 for the whole thing. You know, for a moment there in the summer, running was pretty tough. But right now, these workouts are the best thing going. Need to keep putting in the long slow mileage on those off days. Gonna hit the slow stuff again tomorrow and see where this all ends.

Thanks for reading!

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Comments
  1. 278toBoston says:

    Great speed. Congratulations!

  2. PaulSmuts says:

    Fast reps. Well done!

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