Tuesday, January 18, 2011

Week 4 Key Run #1

Today I did my first real bona-fide track workout of the season. I set my alarm at 6 to do it before work, but I woke myself up multiple times during the night freaking out about how I would pull a muscle because I wouldn't be warmed up and I would be too tired to work afterwards. So I went in to work early instead, left at 4, and did the workout after I got home.

  • Run to Kezar (approximately 1.5 miles)
  • 4 strides (regular, regular, high knees, butt kicks)
  • 12 x 400m with 90 seconds RI
  • Run home from Kezar
My speed pace goal is approximately 8'22", but according to the book, the pace should actually be faster at less than a mile. (This is not specified in my actual training plan.) So my goal was to run 2 minute 400s. I screwed up the first few, running in about 1:45 and tiring myself out. After 5 laps I was about ready to quit. But I eventually found a good pace of about 1:55 per 400m and settled into the remainder. I just walked around during my recovery interval instead of jogging, so I may have to improve in that respect.

And I must say, I did miss my TNT cheering squad. Track workouts are tough without support!

I totaled about 7 miles at an 11:30 pace (including all the walking RIs). I was pretty darn tired when I got home.

Since my Thursday run has to be in the morning, and last time I did a morning run after a gym workout the night before it was rather tough, so my plan for tomorrow is swimming or yoga. Yes, I am already slacking off the training plan in week 4 out of 18. What will become of me?

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