Tuesday, July 19, 2011

Track Workout: Wk1 {Fall Race Training}

The first week of Fall Race Training has begun!  This morning I met up with my SIL at the local junior high school track for our first speedwork session of Fall Race Training.

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On the plan was mile repeats!

“Mile repeats are an effective workout because they improve a runner’s max VO2, running speed, leg turnover rate, and running economy all at the same time.  They improve enduring by increasing or raising a runner’s lactate threshold.” 

We started with an easy warm-up walk/jog followed by the regular plyo drills.

Warm-up:  1.50 / 22:35

Its been a long time since I’ve done any mile repeats and I was anxious because I’m still not feeling well after a very indulgent weekend.  I felt slow and sluggish during the first repeat but was happily surprised with my time. 

3x1600 {goal = 10:02}
with 400 RI between repeats

  • 1 ~ 9:45 {400 RI @ 4:24}
  • 2 ~ 9:33 {400 RI @ 4:46}
  • 3 ~ 9:25 {400 RI @ 5:09}

Woohoo for negative splits! 

Overall:  3.83 / 43:04 / 11:15 avg

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Like I said, the first mile felt slow and sluggish.  Instead of thinking about the mile as a whole, I approached each lap telling myself what my time should be and pushing on the straightaway's and slowing during the corners.  After the first repeat I started to feel better and focused on picking up the pace.  I really pushed to the finish on the last lap of the last mile and afterwards I still felt like I had a little left in the tank. 

We finished up with a cool down walk and some stretching.

Cool down:  0.51 / 9:30

Once I got home I mixed up my new favorite go-to recovery drink of vanilla soy milk with chocolate syrup along with a banana and then a glass of OJ.  I know I’ll be hitting up the fridge looking for more food shortly.  I also did some more stretching before taking an ice bath for my shins {which were a little sore today but nothing too bothersome}.  I know I’ll be doing some more stretching and Foam Rolling later today too.

Last week after my Ladder Workout I mentioned that my times were a bit faster than my goals and that was the same for today too.  I’ve decided for now that I’m just going to keep beating my goals {instead of readjusting them} and continue forward.  We’ll see how the next few weeks pan out. 

 "I would rather kick my goal's butt than adjust my goal and just squeak it in”
{I really am LOVING this saying --- thanks to P @ Adventures of an Average Athlete --- I’m sure you’ll be seeing me reference it ALL THE TIME.}

Also, I don’t know who this girl is that is running sub-10 minute miles, but I am really liking her :)

1 comment:

giraffy said...

Holy crap, that's AWESOME!! Nice speed!