- 12 x 400m repeats @ 1:45 with 90-sec rest intervals (plus 20-30 minutes warm-up / cool-down)
- 3-mile tempo @ 7:57 pace (plus 3 miles warm-up / cool-down)
- 8-mile long run @ 8:49 pace
Of course, I'm messing it up already. For my 8-mile long run this coming weekend, I'll actually be running the New Orleans RNR (but hope to be disciplined enough to run only the first 8 miles then walk/jog the rest).
Also, Mr. F flies out tomorrow for New Orleans for his conference, which means that I'm on my own with baby F this week and working out will be a challenge. To take advantage of Mr. F being home today, I decided to do one of the two scheduled speed workouts: track repeats!
This morning, I made a water bottle of HEED (the best sports drink ever) and took a meandering route down the hill to the local high school track.
|The calm before the storm|
|Franklin HS, South Seattle|
Not very sexy but it's convenient. I had a long warm-up so got right to it when I got to the track. I messed up my split for the first repeat but got the rest of the stats just fine. During my rest intervals, I mostly just walked instead of jogged which allowed me to recover much better. I wanted to be some-what easy on myself since this was my first track workout since this past summer. Next time, I'll jog the rest intervals.
The juice - 12 x 400m, goal time 1:45
1 = no time, oops
2 = 1:51
3 = 1:46
4 = 1:42
phew! 1 mile done!
5 = 1:41
6 = 1:44
half way done already! was that my left ankle acting up?
7 = 1:43
yup, ankle tweaking on the turns. i'll start running in the middle lanes so i have more mild turns.
8 = 1:43
9 = 1:45
i'm holding it but ankle definitely bothering me. wth? it's been 4 months since i messed it up. heal, damn you!
10 = 1:44
still feeling good everywhere except the left ankle
11 = 1:44
woo hoo! can't believe i'm pulling this off! but the ankle - maybe it's the turns? i'll run the last one the other direction (clockwise).
12 = 1:38
no ankle pain! why didn't i run the reverse direction when i first felt the ankle? ug.
I survived and feel really good about the effort except for the ankle business. Those turns were really torquing my left ankle.
Next time: tape before I run on the track and run clockwise laps so my right ankle takes the pressure on those inside turns. I'm icing now, just might make this a regular thing after speed workouts.
Tomorrow I need to get a cross-training workout in, then Tuesday or Wednesday should be the 3-mile tempo at sub-8:00 pace. I really struggle with tempo runs. Put me on the track any day, you at least get to rest a bit between repeats. But tempos? Sheer pain. No rest, just a hard, all out effort.
Thursday is my flight to New Orleans, baby! I have a reservation at two Emeril restaurants but will probably only keep one: lunch @ NOLA or dinner @ Emeril's New Orleans - which is better? Any opinions?