So, when I first set-up the 10K Training plan I’m doing using the Runner’s World Smart Coach app, I will admit…December 22 seemed ominous:
The mere use of the word “speed” with running, let alone associated with 800 meters (a half mile for you non-metric system folks), made me nervous. I’ve run 5 miles many times – longer distances as well – but not at a defined “speed” pace.
The day arrived and, given yesterday’s post about “embracing discomfort“, I sucked it up and went for it!
The session actually went quite well – especially given the fact that most of the “speed” session was into the 5+ mph wind that was blowing this morning.
My times were actually better than the plan (4:24). I was winded after each 800, but forced myself to slowdown and recover during the 400 jog – knowing that I’d pay a price during the next 800 interval if I didn’t.
[Info about splits 8 & 9 below]
Overall, it was a great morning run and I can now face the next speedwork sessions with confidence. Doing these sessions and the tempo sessions will definitely break up the weekday runs.
Splits 8 & 9: When I finished my run, my Garmin said I only ran 4.33 miles – I knew I ran my 5 mile route! Reviewing the run at lunch, I discovered the issue: operator error. Apparently, after the intervals stopped, I forgot to press the correct button to transition to the cool-down portion/workout. I do remember getting a “power save” warning that prompted me to press the Lap button…
The resulting route below made me smile: No, I did not integrate a parkour routine into this morning’s session. Parkour for me would probably end up much the same as it did for Andy Bernard.
Training Journal – 12/22/11:
- Current plan: 10K Training
- Today’s session: Speedwork: ~1.5 mi Warm-up; 3×800 in 4:24w/400 jogs; ~1.25 mi Cool-down
- Comments: See above.