runography

Sorry for no updates, yesterday I didn’t manage to get my session underway and instead I ended up playing 5-a-side football.

After work today I finally managed to try my first speedwork session and as I thought, it was bloody difficult, in fact, I’d go as far as to say if I can manage even one of these sessions before the end of the year I’ll be very impressed. The fitness levels required to do this are far beyond my current abilities so I’m going to have to tinker with my training program.

Firstly I think I will be reverting back to my previous Training Program, at my current fitness level I reckon I am capable of a 24:30 5km, or at least I will be by the time my 10km race comes along. But I’m not so sure I’m ready for a 22:30 5km.

So my speedwork session should be:

Dist: 5mi, inc
Warm; 3×800@3:47-minute miles – LOL
w/400 jogs; Cool

Secondly, I’m not sure who this is aimed at, but doing 3×800m sprints in the middle of a 5-mile run, are they mad? I’m going to have to change my intervals to something more manageable.

The first 1.5 miles were straightforward, I averaged 10.5-minute mile pace and felt fine, but then I was to do my first interval.

1st 800m sprint- I didn’t manage that:( I did just over the 400m mark at full pace before I had to slow, my sprinting was not 3.47-minute miles, closer to 5.00-5.30-minute miles. I just don’t see how I can increase the speed by that much over a longer distance. My Garmin kept beeping at me, telling me to up the pace, but my legs beeped back, telling me to behave. I kept the pace up as much as I could over the 800m, but realistically it was the first 400m that I managed to run. 400m-600m I slowed the pace down, then managed to up it to 8.30-minute mile pace for the last 200m – very pleased to get to the 400m rest/recovery period where I jogged at aroun 10.30-minute mile pace.

My 2nd interval I ended up doing around 200m at the 6.00-minute mile pace, then doing the final 600m at an easier 8.30-minute mile pace. Again pleased for the rest point where I went back to a slow jog.

My 3rd interval I managed a bit more of a push, I did around 400m at about 6.30-minute mile pace, way off the 3.47 target. I just can’t maintain the speed over a longer distance at the moment and really think I’ll benefit by setting my intervals to 400m and starting from there. I will build up the speedwork sessions slowly increasing the distance each time until I can maintain a longer distance at a faster pace.

I suppose I shouldn’t expect much more since it is my first time out doing this type of session, if I remember back to my first run on the treadmill I only managed 956m, so I’ve come a long way. I’m sure I will manage to nail this session over time.

I completed 5.24mi in 48:13 which is averaging 9:12-minute miles over the distance, so not all bad. I’m looking forward to next weeks Tempo Run where I won’t have my kid with me, hopefully I’ll manage to complete the session as required:

Tempo Run
Dist: 5mi, inc
Warm; 3mi@8:26; Cool

Homeward and a nice homemade chicken curry to sort me out. Onwards and upwards.

My next run is on Friday, a 6 miler beckons.