Ahhhhh, first quality run since SGM. Last night I was like a kid on Christmas eve. "I'm going to the track on Tues." My plan was to run 4 X 200, 4 X 400, and 4 X 200. It's been so long since I have run any short speed work, I had to go to the Mcmillan Running Calculator
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to get my paces. (this is a great tool to give you an educated guess on what you might run in other distances and it gives you paces for repeats, intervals, tempos, etc. I based my input on a 5k that I ran 6 weeks ago. (23:27) So it said my 200s should be around :45 and my 400s @ 1:41-1:45. Really didn't think a lot about, just planned to run around :45 seconds, and around 1:41. Well, if I would have really thought about it I would have realized that was not totally realistic, but I try. So I warmed up for 1.5 miles, ran a few strides, and then Vicki, Charles and I start our first 200. 1st thought - Wow! That went by fast! 2nd thought - Wow! I am very slow :52, normally I go out too fast on my first interval. Not to worry, I will get on pace the next one. It felt like we really picked up the pace, finish the 2nd 200 @ :55 WHAT! Can't deny it, Charles's watch says the same, 55 seconds. 3rd was :51 and 4th was :49 - yay - under 50 seconds. The 400s went like this 1:46, 1:47, 1:47, and 1:47 - well consistent anyway. Last set of 200's - 52, 51, 52, and 51. No 45 seconds 200's in my picture today. That's ok - first short speed workout and really, I am only 3.5 weeks out from SGM, what do you expect? (the funny thing, I really expected to go out and run 45s and 1:43 - ha ha)
The good news. HOW FUN! I love the short speed work. Also, I have a starting point and I have a goal. Work on the speed, and get the 200s down to 45's. I LOVE a goal and a plan.
The week is starting off grand. 5 miles on Monday and finally a little home yoga, Tues. - am, yoga @ Kelly's and pm - track workout above. 6.75 miles.