Today was my first day of speedwork per my Speedy 5K training plan. Not going to lie – it was rough! But I think it was so hard because I ran outside in “feels like” 97 degree weather. Doh!
Here’s what my plan called for (400 meters = 0.25 mile; 800 meters = 0.5 mile):
- 400 meter warm up
- 4 sets of 800 meter sprints at 8:00-mile pace with 200 meter recovery jogs in between
- 400 meter cool down
In order to remember what I had to do, I wrote it out on my arm before leaving:
It worked. 🙂
So – speedwork is really hard! I completed the first two sprints with ease, but the third and fourth KILLED me (probably due to the heat) and I ended up taking walking breaks in the middle of each. I tried not to get discouraged about my breaks because I knew I REALLY needed them. Hopefully, my breaks will decrease over time! I’m also going to experiment with shorter sprints and “ladder” sprints where I sprint varying distances over the workout.
If you want to get faster… anyone can do speedwork! Whether your sprints are at a 10:00-mile pace or a 7:00-mile pace. Just adjust the times and splits to your own preferences and goals – trust me, you WILL get speedier! I used my Garmin 305 to help me track my distance and pace (it has a GPS inside the watch), but you can also run on a treadmill or track.
In the end, I completed:
- Distance: 2.70 miles
- Duration: 23:54
- Mile 1: 8:35
- Mile 2: 8:51
- Mile 2 – 2.7: 6:28
- Average Pace: 8:52
- Fastest Pace: 6:44
I did feel REALLY accomplished when I got home! It was a nice feeling. 🙂
Post-workout snack was cherry juice:
And then I drove to meet Ryan for dinner at our favorite vegan-friendly place, Infusion Tea. Her new house is only 0.3 miles from the restaurant, and walking to IT from her place gave me a preview of what my new walkable lifestyle will be like in Charlotte!
I had the 1/2 pear and gorgonzola salad:
And a pesto panini sandwich:
It was as good as it looks!
I hung out with Ryan’s cute kitties for a while…
Obviously, we drank beers and gossiped about life. It was the perfect end to a very full day!
Megan twisted my arm into agreeing to run with her in the morning… I better get to bed! I hope I’m not too sore from speedwork to keep up. 🙂