So tonight was week #2 of my Capitol Mile track workouts. I got up early this morning to log 5 easy to make sure I got in my scheduled miles. Little did I know that this would be a heavier workout.We hit the track at 7 and overall it was a nice night for speedwork. It was overcast, 70 degrees and just a bit windy. The workout du jour was warmup; 4 striders; then 800 meters at just slower than 5K pace; 10-15 second rest; 200 fast (faster than mile pace); 600 meters active recovery = repeat x5.
Here is how they shook out:
1st 800: 3:26; 200 m: 38 secs
2nd 800: 3:27; 200m: 40 secs
3rd 800: 3:26; 200m: 42 secs
4th 800: 3:26; 200m: 41 secs
5th 1000: 4:10
Not too shabby. Those 800s were pretty darn consistent. And yes, those 800 paces were just faster than my 5K pace - not slower. My L quad was a bit iffy from the very first strider, so I tried to keep the faster stuff contained. That is not to say, however, that I wasn't working my butt off. I got the old HR up to 199 more than once. :)
Total mileage for the day: 11.3. Bonus since I was scheduled for 8. Now I have a wee bit of wiggle room this week.
Here's to hoping my quads aren't killing me tomorrow. And here's to being thankful I do not have a nasty flu bug coming on tonight! :)
5 comments:
I really like the speed on those 200s...
Nice workouts! Doesn't that feel good to get so much out of the way in one day?
When is Capital Mile? I guess I could go look on your blog and figure it out myself . . .
Thanks! Those 200s hurt right after the 800s - and the last one going straight into a fast 200 was tough.
Capitol Mile is Sunday, July 26. It is a fun race as there are several heats (open boys, open girls, open women, open men, masters women, masters men). One of my favorite races of the year!
nice workout Mindi! and a little bit of buffer on the miles for the rest of the week- like it!
Very nice. I have to say I'm jealous on those 200s! I think 43 is the fastest I've ever run.
Post a Comment