This Saturday is my first race (where I’ll actually be racing for time) since I found out I was pregnant a year ago. I’m getting anxious, nervous, excited to race again. I’m running the Hot Chocolate 10k in Prospect Park. If I run a sub-42, I can apply for the Saucony Hurricane Team. I haven’t raced a 10k in years – the last one was in 2008 when I was deployed to Iraq. I’ve never trained for a 10k. So I’m not totally familiar with how I should be running this week, tapering (if, at all), and resting.
Love this quote:
I reached out to my friend, Mike, late last week to get his opinion on what type of run I should do this past Saturday. My marathon training plan called for 16 miles. I wasn’t sure if that would be too much on me before this weekend’s race and whether I should switch the workout to a longer tempo or progression run instead. Mike recommended that I stick to the training plan and then focus on shorter distances during my speed workout this week.
Yesterday’s speed work was a total change from what I am used to doing. I mostly focus on 1600 (mile) and 800 (half-mile) repeats during marathon training. I came up with the workout as I was putting my youngest down for a nap and after he was asleep, proceeded to head down to the basement with my oldest to do it. I knew I wanted some short distances but also wanted to do a few longer ones:
- 1 mile Warm-up: 8:45
- 1 x 1600m: 6:07
- 2 x 800m: 3:00, 2:58
- 4 x 400m: 1:27, 1:27, 1:26, 1:25
- 6 x 200m: 40, 40, 39, 39, 39, 37 (11.2, 11.3, 11.4, 11.5, 11.5, 12)
- I did a mix of an active recovery (1/4 mi jog) and full rest in between the repeats
6 total miles including 3.75 miles of speedwork
I really loved everything about this workout. Random thoughts:
- It was challenging with a lot of speedy repeats, but I felt like it flew by. (I think part of the reason was that my oldest son was playing in front of me the whole workout so I was half concentrating on him and what he was doing.)
- I haven’t done 200m repeats since my basketball playing days in college.
- I used to love sprinting. I ran the 200m event when I was on the track team in high school (my best time was ~27-28 sec).
- While 200m repeats aren’t necessarily the best distance for marathon training, it was SO fun to change things up and really pick up the pace for a short period of time.
- I felt like a total bad a$$ for cranking the treadmill up to 12. First time ever I’ve ever done that!!
- So mind boggling to me that if I were to run my last pace for 26.2 miles, I’d still only run a 2:11 marathon. Can elites do speedwork on a treadmill?
What is your favorite speed workout? Do you ever incorporate shorter sprint distances?
Favorite color to wear while running?