Monday Speedwork - 08/24/09
With some races on the calendar and my schedule weekend after this one I want to fine tune my speed and overall fitness these next two weeks. With that in mind I plan two speedwork sessions this week as well as 60+ miles.
Tonight I went over to the .4 mile oval for some interval work. It's been awhile since I've done these (a couple of months) and since they were the first speedwork I ever did I have a long history with this oval, which makes it an ideal gauge for my fitness. My best lap on the oval is a 2:04 a couple of years ago, and when I did this workout regularly I got to where I could get most if not all six of the laps down to 2:10 or better. But given that I haven't done these in some time I wasn't expecting anything like that. But I did do better than I expected.
When I got to the oval there was a sprinkler on in someone's yard that would have drenched me each time I went around so instead of doing a 4 mile cool-down I decided to do a 4 mile warmup. By the time I got back I was warmed up plenty and the sprinkler was off. Time to rev the engine. Here are the six fast .4s that I did, with a .2 jogging interval in between:
2:13
2:09
2:13
2:12
2:12
2:05
I left it all out there on that last one. Everything felt great tonight and I was pleased that I was able to find the energy at 8:30 PM to get these done. Easy miles tomorrow followed by more speedwork on Wednesday or Thursday.
Tonight I went over to the .4 mile oval for some interval work. It's been awhile since I've done these (a couple of months) and since they were the first speedwork I ever did I have a long history with this oval, which makes it an ideal gauge for my fitness. My best lap on the oval is a 2:04 a couple of years ago, and when I did this workout regularly I got to where I could get most if not all six of the laps down to 2:10 or better. But given that I haven't done these in some time I wasn't expecting anything like that. But I did do better than I expected.
When I got to the oval there was a sprinkler on in someone's yard that would have drenched me each time I went around so instead of doing a 4 mile cool-down I decided to do a 4 mile warmup. By the time I got back I was warmed up plenty and the sprinkler was off. Time to rev the engine. Here are the six fast .4s that I did, with a .2 jogging interval in between:
2:13
2:09
2:13
2:12
2:12
2:05
I left it all out there on that last one. Everything felt great tonight and I was pleased that I was able to find the energy at 8:30 PM to get these done. Easy miles tomorrow followed by more speedwork on Wednesday or Thursday.
posted by Lance Collins at 8:48 PM
5 Comments:
what races are on your calendar Lance? inquiring minds want to know!
June, Labor Day weekend I'm either doing the BENeezy 10K in Alvin on Saturday or the Fired Up 5K on Monday, or both.
i thought the fired up was cancelled? at least thats what i was told; that it was no more :(
June, I think you're right! I couldn't find the race anywhere online. Dang, that stinks. Guess I'm doing BENeezy for sure now.
Thanks for the heads up.
no problem. i wanted to run it too. then bez told me it was no longer an option.
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