The Fall – Week 12, Sprints

Posted: November 7, 2013 in Fall Plan
Tags: , , , ,

Workout: Warm [1.5 mi.], 4x400m @ 1:09-1:19 w/ 400 jog, Cool [1.5 mi.] Weather: 57 degrees, sunny.

Recap: Back at it.

Missed a run on Tuesday traveling back home and well….was just too lazy to go out on Wednesday. Really didn’t do anything. Had a choice today. Make up the Tuesday workout or do the Thursday workout, which was a repeat of last week’s action. Choice: Tuesday. Reason: Sprints.

Going to really make an effort to spend some time under 5k race pace for the next 5 weeks. Can’t do it all though. I only want to take on three hard(er) workouts a week. Something has to go. Tempo runs are out. And sprints are in. After last week’s speedwork session, I feel like running has been a lot easier, especially on easy days and long run days. The little touch of speed has made it all more pleasant. 

So…today is taking speed to the next level. Just 4x400m, but at something akin to my 800m or 1-mile race pace. A little more recovery in between with the 400m jog (as opposed to just 200m on speedwork days) but at grind-it-out pace.

Fun…stuff. No sarcasm.

And it hurt so much. The first rep was pretty awesome. Legs up and legs down in a hurry. Didn’t really think about breathing or form just getting the pace down. After hitting the fast end of the range at 1:09, I figured it was all going to be easy. Wrong. Turns out that the sprint muscles don’t really recover that fast – even with an extended rest time. Held on for a 1:11 and 1:11 on the next two reps before dropping down to 1:17 at the end. I did notice that my form “auto-corrected” as I fatigued. Lots of arm pumping and straight ahead motion as I was slowing down. Loved it. The important thing was not to get discouraged even though I knew that I was getting weaker. Hard stuff. Hard stuff. And to think my 400m sprints are some dude’s marathon pace. Hum-bling.

Really excited about the near future. There’s a lot of room to improve my speed-endurance. So much room to improve. And I have a lot of faith that it’s (the fast stuff) going to make the rest of the runs better. I do have a question as to whether I can sustain sprints, speedwork and a long run in the same week. I’ll find that out soon enough (that is, next week). Have also recently discovered that my body runs well off of a higher percentage of fats in my diet than I had thought. Looking forward to getting  into some peanut butter for the next few days.

Booyah! I’m out. Have a good one.

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  1. So fast! As hard as I try I still can’t run faster than a 10 minute mile without my heart rate going too high. I hope when I lose more weight it will be easier to be faster!

  2. piratebobcat says:

    Way to go! I can relate to the pain of track work!!!

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