Saturday, November 6, 2010
Saturday, 11/6: 3X1600, 3X800
Today I did an excellent track workout. I went to Richard Montgomery High School and did a warmup, (and also trying to find a door that was open to use the bathroom). Once I was ready, I slipped on my Saucony Kinvaras and was ready to go to work. The design of this workout was to do 2 different sessions: 3x1600 w/ 400 jog, and 3X800 w/ 200 jog. I hit the 1600s in 5:03, 5:04, 5:04. Each lap I jogged was about 2 minutes, and then after the 3rd 1600, I did a very slow lap and stopped briefly(total 5:00 jog/rest) before starting the 800s. I hit the 800s right on the same pace in 2:30, 2:30, 2:31, and the 200 jogs were 1:00 each. So it was a success. The design of this workout was to stress my VO2 Max and run as evenly as possible and also not to go too fast. This was critical for me in order to take the next step and progress to a race pace of 5:05 per mile. I'm not saying I will hit my 10K at 5:05 pace yet, but it is a step towards that. 10 for the day. Tomorrow is a 14 Mile Long Run, should be around 67 Miles this week.