Well this workout has become a staple of Coach Glenn's. 5*1600 at 10k effort with 90 second rests.
Tonight I wasn't really feeling it, I can't lie :) Felt really exhausted yesterday and just didn't have that extra gear tonight. Pretty amazed I managed to tackle the first 3 repeats on pace, disappointed with my lackluster 4th repeat, but managed to rally a hair and at least salvage a sub 6 the 5th by ignoring the watch and running an honest hard effort for whatever it was! Not sure but I think had coach been there he probably would have pulled me after the 4th mile, I was just feeling a bit toasted tonight.
I've nailed this workout in the past, and I have also blown up big time, so I will call tonight a wash. Would have liked to have kept that 4th repeat faster, but given just two weeks ago I barely did 8*800 at 2:52s, doing 5*1600 tonight close to that same pace is good enough for me :) Let's hope I am perkier next week though!
5:50.87 (90.76)
5:49.46 (90.86)
5:49.54 (91.25)
6:04.60 (90.86)
5:56.58
Showing posts with label 1600s. Show all posts
Showing posts with label 1600s. Show all posts
Strength 1600 Repeats
Last night at the track focus was on strength rather than speed. Which was just fine with me given the tender left heel and having just raced on Sunday. Workout was our standby 5*1600 at 10k pace with 90 second rests. Unfortunately for me my training partner NC is just too darn fast for me now and my fitness is finally improving enough that I can't run with Salty and FD anymore, so I am on my own these days at the track and for tempos. (Hint hint if there are any 37ish minute 10k, 1:00:xx 10 mile, or 2:45ish marathoners in NE Ohio looking for a training partner let me know!!!)
But MR showed up and needed at least her first 1600 to be around my pace so I had a nice mile with her to set the tone for the rest of my solo repeats. I thought the goal was 5:56 pace, but that seems wrong now that I am doing the math so maybe it was 5:54s. I had it in my head that I needed one 88 and the rest to be 89 for the quarter splits which would be 5:54 I think. Whatever.
First one with MR we went out right on target 45 through the 200 and 88/89 through the quarter. She was supposed to pick it up as the mile went and I let her pull ahead the last two quarters thinking I had eased into pace but came through a little fast in 5:51.
Next four I was on my own but they pretty much clicked off rather effortlessly. I had a relaxing song in my head and only occasionally had to remind myself to pick my head up and focus.
Splits:
5:50.8, 5:53.48, 5:52.10, 5:52.58, 5:48.30
I've run this workout faster with company, but I've also done it slower, so I was happy to get it all done below goal pace while feeling in control (no hammering) two days post race.
But MR showed up and needed at least her first 1600 to be around my pace so I had a nice mile with her to set the tone for the rest of my solo repeats. I thought the goal was 5:56 pace, but that seems wrong now that I am doing the math so maybe it was 5:54s. I had it in my head that I needed one 88 and the rest to be 89 for the quarter splits which would be 5:54 I think. Whatever.
First one with MR we went out right on target 45 through the 200 and 88/89 through the quarter. She was supposed to pick it up as the mile went and I let her pull ahead the last two quarters thinking I had eased into pace but came through a little fast in 5:51.
Next four I was on my own but they pretty much clicked off rather effortlessly. I had a relaxing song in my head and only occasionally had to remind myself to pick my head up and focus.
Splits:
5:50.8, 5:53.48, 5:52.10, 5:52.58, 5:48.30
I've run this workout faster with company, but I've also done it slower, so I was happy to get it all done below goal pace while feeling in control (no hammering) two days post race.
1600 TT
Well last night was our annual 1600 meter time trial on the track. Being that my focus is on the marathon I wasn't particularly amped for this one. If I felt good I thought I might be able to run 5:05ish. Last year I ran 5:17 and followed that up with 5:20 at Case this spring. Dreams of sub 5 obviously dance in your head, but reality for me right now is shy of where those dreams would like it to be, for now.
The weather actually played nice last night. First workout in what seems like months that I did not end looking like I jumped in the lake. But my throat was dry, so I bummed a piece of gum off NC so I would not feel thirsty during the mile.
We warmed up, did some strides, and watched half of the group get in their time trial before starting into ours.
I just wanted to run off effort, try not to get hung up on the splits, and try to make it an honest mile. I figured if I was between 75 and 80 each split that would be a good night. We took off from the second lane, when we cut in I was shocked to see the guys in the outside lanes already far ahead of us and briefly wondered if we had cut in too early, but turns out they are just that darn fast :) First lap I managed to get around TR and came through in 74. Next lap worked my way around one more guy in 2:31. Then I was in no mans land. Definitely feeling it, but I did my best to keep my effort up. I could hear heavy breathing behind me and just tried to focus on my effort. Shortly before finishing the 3rd lap GH caught me and coach and he urged me to go with him which got me out of my third lap slump (somewhere around 3:53) and back into the game. Unfortunately GH had to pull up around 150 into the lap so I did my best to focus on NC who was far ahead of me and reel her in just a little bit. Crossed in 5:10.76. Second PR of the year for me (Ah how different things can be one year to the next, from PRs in every race to struggling to stay near your previous level!). Ironically my only PRs this year are now in the 3000 meters (admittedly still a soft PR) and now the 1600 meter. Basically two events that are not really my thing. While I have done better in each race than I did last year, I am still a bit behind my amazing fall times, so it is nice to notch a PR, even if it is in a 1600 meter time trial! Good news is this weekend I should be shattering my currently very soft 10 mile PR.
The lungs definitely felt the effort last night. I've been holding allergies or a cold at bay for a few weeks now with runny nose and sore throat, and my throat and lungs were ragged after the mile.
But with a 10 or so minute recovery I was able to follow up the time trial with our prescribed 12*200s with 200 jogs. All in 38-40. Basically just working on foot speed. Still not a fan of 200s. They take forever with the rests and for some reason to me they just don't feel like a real workout, though they usually whoop my butt.
My left foot definitely was angry about all the speed last night so I will be icing and stretching and rolling and hopefully will keep it at bay until a massage Friday night!
The weather actually played nice last night. First workout in what seems like months that I did not end looking like I jumped in the lake. But my throat was dry, so I bummed a piece of gum off NC so I would not feel thirsty during the mile.
We warmed up, did some strides, and watched half of the group get in their time trial before starting into ours.
I just wanted to run off effort, try not to get hung up on the splits, and try to make it an honest mile. I figured if I was between 75 and 80 each split that would be a good night. We took off from the second lane, when we cut in I was shocked to see the guys in the outside lanes already far ahead of us and briefly wondered if we had cut in too early, but turns out they are just that darn fast :) First lap I managed to get around TR and came through in 74. Next lap worked my way around one more guy in 2:31. Then I was in no mans land. Definitely feeling it, but I did my best to keep my effort up. I could hear heavy breathing behind me and just tried to focus on my effort. Shortly before finishing the 3rd lap GH caught me and coach and he urged me to go with him which got me out of my third lap slump (somewhere around 3:53) and back into the game. Unfortunately GH had to pull up around 150 into the lap so I did my best to focus on NC who was far ahead of me and reel her in just a little bit. Crossed in 5:10.76. Second PR of the year for me (Ah how different things can be one year to the next, from PRs in every race to struggling to stay near your previous level!). Ironically my only PRs this year are now in the 3000 meters (admittedly still a soft PR) and now the 1600 meter. Basically two events that are not really my thing. While I have done better in each race than I did last year, I am still a bit behind my amazing fall times, so it is nice to notch a PR, even if it is in a 1600 meter time trial! Good news is this weekend I should be shattering my currently very soft 10 mile PR.
The lungs definitely felt the effort last night. I've been holding allergies or a cold at bay for a few weeks now with runny nose and sore throat, and my throat and lungs were ragged after the mile.
But with a 10 or so minute recovery I was able to follow up the time trial with our prescribed 12*200s with 200 jogs. All in 38-40. Basically just working on foot speed. Still not a fan of 200s. They take forever with the rests and for some reason to me they just don't feel like a real workout, though they usually whoop my butt.
My left foot definitely was angry about all the speed last night so I will be icing and stretching and rolling and hopefully will keep it at bay until a massage Friday night!
"I Got" Mile Repeats
I've been jamming to Young the Giant the past few days and was listening to the CD on the way to the track workout last night so my mile repeats were accompanied by bursts of "I Got." Not exactly a speedy tune, per se, but it worked to keep me relaxed when I was forcing it a bit the second and third repeat last night.
My last attempt at mile repeats didn't go over so well, so I was excited to give the workout another go. Given before Boston I had two successful 5*1600 workouts last nights 3*1600 didn't sound too intimidating. It was a bit windy and coach wanted our repeats as close to 3k pace as possible. I'm not sure what my 3k pace is right now but he said faster than 5:50, but preferably closer to 5:45 (which is a little depressing since the last two 5*1600 workout targets were supposedly 10k pace and were done around 5:50, but my current fitness is what it is and I know it will improve soon). So we took off aiming for 86 or 87 quarters. First mile felt really smooth and we were a hair fast in 5:41.32. Next repeat was work but managed to keep it close at 5:43.67. Third repeat was rough, I felt a little steamed the first lap, upped the effort but was a second behind by 1000 meters and really had to push to get it even at 5:43.73 even though I moved in to the inside of the lane the last lap after having run the rest of the workout on the outside. These were all with 3 minute rests then followed that set with 5 minutes rest before doing 6*200 step down with 200 jogged recoveries like a few weeks ago.
For whatever reason these felt harder than a few weeks ago, but they were still pretty good for me. 40.45, 41.56, 38.65, 37.35, 35.92, 34.72
Coach wants me to focus on getting up on my toes, I tried to do it during the mile repeats last night but just couldn't get a feel for it at that pace. It feels like I can only get up if I am running under 5:40 pace, and then I can only sustain that strike for 200 meters or so. In other words I basically have to feel like I am sprinting in order to really get the fore foot strike. I'm just going off of still shot photos but it looks to me like I am over striding a little bit, or my foot is striking in front of my hip rather than below it. Though my friends all mentioned at Hyde Park Blast that they thought it was interesting how many steps I take, they felt I had pretty short strides and a high cadence. I'm thinking I will add some single leg jump roping to my routine and see if that helps! I'm definitely still a work in progress!
My last attempt at mile repeats didn't go over so well, so I was excited to give the workout another go. Given before Boston I had two successful 5*1600 workouts last nights 3*1600 didn't sound too intimidating. It was a bit windy and coach wanted our repeats as close to 3k pace as possible. I'm not sure what my 3k pace is right now but he said faster than 5:50, but preferably closer to 5:45 (which is a little depressing since the last two 5*1600 workout targets were supposedly 10k pace and were done around 5:50, but my current fitness is what it is and I know it will improve soon). So we took off aiming for 86 or 87 quarters. First mile felt really smooth and we were a hair fast in 5:41.32. Next repeat was work but managed to keep it close at 5:43.67. Third repeat was rough, I felt a little steamed the first lap, upped the effort but was a second behind by 1000 meters and really had to push to get it even at 5:43.73 even though I moved in to the inside of the lane the last lap after having run the rest of the workout on the outside. These were all with 3 minute rests then followed that set with 5 minutes rest before doing 6*200 step down with 200 jogged recoveries like a few weeks ago.
For whatever reason these felt harder than a few weeks ago, but they were still pretty good for me. 40.45, 41.56, 38.65, 37.35, 35.92, 34.72
Coach wants me to focus on getting up on my toes, I tried to do it during the mile repeats last night but just couldn't get a feel for it at that pace. It feels like I can only get up if I am running under 5:40 pace, and then I can only sustain that strike for 200 meters or so. In other words I basically have to feel like I am sprinting in order to really get the fore foot strike. I'm just going off of still shot photos but it looks to me like I am over striding a little bit, or my foot is striking in front of my hip rather than below it. Though my friends all mentioned at Hyde Park Blast that they thought it was interesting how many steps I take, they felt I had pretty short strides and a high cadence. I'm thinking I will add some single leg jump roping to my routine and see if that helps! I'm definitely still a work in progress!
Hot Hot Hot...
and Windy. Headed to the track at lunch yesterday to keep Salty company and see how the legs were feeling. Probably not the best workout for me post marathon, but just wanted to get moving a bit. Unfortunately mother nature has put the stops on any decent weather for track workouts so far this spring and yesterday was no different. 2 mile warm up to the track and greeted by 25-30 mph winds and really hot conditions. (About 82 I think) I immediately thought to myself, what was I thinking? But sucked it up and did our strides then started in.
Goal was 3* 1600 followed by 6*200 goal 1600s 5:55, 5:50, 5:45 200s in 40. A little slower than my pre marathon repeats but figured this would be tough with my quads still a little sore and obviously still recovering aerobically from the marathon. Tough would be an understatement!
First mile we took off too fast in an 84 but salvaged the mile in exactly 5:55. But I was definitely working. 3 minute rest and we were off for 5:50. I paced the first lap and came in right on, but slowed a little with the wind on the second lap and bowed out when we hit 2:56 for the half. I didn't want to screw up Salty's workout and it was clear I couldn't pick up the pace for two more laps. (AKA I was a big pansy!) I jumped back in on the last lap and did my best to push the pace but the wind was knocking me around and all I could come up with was 1:29. Everyone was looking pretty toasted, faces were red and we had no water so I decided we had a few options, break up the last mile, or stop looking at the watches and just run as hard as we could. We took some extra rest and chose the latter. We ended on a 6:01 which all things considered I was happy with.
Then the dreaded 200s. Salty just took off on me, I screwed up my watch on the first one and thought man I must be going slow, but Salty informed me she just hit 36 so I am calling that one 39. Given how I felt I was happy with that. We took the recoveries real easy, mostly walking, and ran the 200s with the wind at our backs and I managed to keep them all between 38 and 39. No pain in the legs which is what I wanted, definitely still a bit juiced and the feet got some hot spots, but other wise I was happy with it. Hoping to recover pretty quickly here and I think I am on my way!
On that front I am going to stop being a big wimp and start hitting the ice bath more frequently than I have been. Last year I was really good about it, but I have been wimping out so far this spring!
Looking forward to Thursdays Tempo!
Goal was 3* 1600 followed by 6*200 goal 1600s 5:55, 5:50, 5:45 200s in 40. A little slower than my pre marathon repeats but figured this would be tough with my quads still a little sore and obviously still recovering aerobically from the marathon. Tough would be an understatement!
First mile we took off too fast in an 84 but salvaged the mile in exactly 5:55. But I was definitely working. 3 minute rest and we were off for 5:50. I paced the first lap and came in right on, but slowed a little with the wind on the second lap and bowed out when we hit 2:56 for the half. I didn't want to screw up Salty's workout and it was clear I couldn't pick up the pace for two more laps. (AKA I was a big pansy!) I jumped back in on the last lap and did my best to push the pace but the wind was knocking me around and all I could come up with was 1:29. Everyone was looking pretty toasted, faces were red and we had no water so I decided we had a few options, break up the last mile, or stop looking at the watches and just run as hard as we could. We took some extra rest and chose the latter. We ended on a 6:01 which all things considered I was happy with.
Then the dreaded 200s. Salty just took off on me, I screwed up my watch on the first one and thought man I must be going slow, but Salty informed me she just hit 36 so I am calling that one 39. Given how I felt I was happy with that. We took the recoveries real easy, mostly walking, and ran the 200s with the wind at our backs and I managed to keep them all between 38 and 39. No pain in the legs which is what I wanted, definitely still a bit juiced and the feet got some hot spots, but other wise I was happy with it. Hoping to recover pretty quickly here and I think I am on my way!
On that front I am going to stop being a big wimp and start hitting the ice bath more frequently than I have been. Last year I was really good about it, but I have been wimping out so far this spring!
Looking forward to Thursdays Tempo!
5*1600
This workout seems to be becoming a staple. Goal is always 10k pace with 90-120 sec rests. This week it was 2 minute rests targeting 87 per quarter or 5:48s. The workout felt pretty good. My right hamstring and calf felt fine. Left hamstring was a tad tight, but much less than normal and did not affect my gait or pace. It was still cold and windy but the sun was out so it felt warmer than the past 3 weeks of rain.
Tried to sit behind my training partner on the 1st, 2nd, and 4th repeats and not look at the watch and just trust her pacing. Then I paced the 3rd and 5th miles.
This workout felt a bit easier than the last time we did it at the indoor track, and paces were slightly faster despite a pretty nasty wind. Everything felt controlled and only the 4th repeat felt a little difficult.
5:48.25
5:46.95
5:46.05
5:45.40
5:37.17
Tried to sit behind my training partner on the 1st, 2nd, and 4th repeats and not look at the watch and just trust her pacing. Then I paced the 3rd and 5th miles.
This workout felt a bit easier than the last time we did it at the indoor track, and paces were slightly faster despite a pretty nasty wind. Everything felt controlled and only the 4th repeat felt a little difficult.
5:48.25
5:46.95
5:46.05
5:45.40
5:37.17
Week 10
2 weeks to go until the Columbus Marathon! Sweet! I'm definitely getting excited for race day. We're finishing up the last few key workouts and now it's time to get my head on straight and get ready to work hard but stay relaxed on race day!
This week was solid, and helped by cool and drizzly fall weather.
Goal for the week:
Total Mileage 60
Tuesday: Track
Thursday: 8 miles @ 7:10
Wednesday and Friday easy day @ 7:50 or slower
Weekend:
18 miles @ 6:35 - 6:40
12 miles @ 7:20
How it played out:
63 miles
Monday- Massage and rest
Tuesday- 9.5 miles with track
Wednesday- 8 miles 8:06 pace
Thursday- 8 miles 7:00 pace
Friday- 7 miles 8:28 pace
Saturday- 12 miles 7:18 pace
Sunday- 18 miles 6:34 pace and 0.5 mile cool down
Tuesdays track workout was solid. 5*1600 targeting 5:52-5:55 with 90 second rests. Last time we did this workout I fell way off the pace in the last 2 miles. This week it felt solid the whole time. It was chilly and raining so we headed to a new track that isn't as slick.
5:53
5:53
5:50
5:51
5:40
No tempo this week with the focus being on the last hard long run. 18 miles targeting 6:35-6:40 pace. Again chilly and looked like rain, but lucked out and other than our feet we stayed dry. Skipped the regular Sunday 12 mile loop because I didn't feel like tackling our monster hill at 6:35 pace. Instead we did a 10 mile and 8 mile loop. First 10 targeting 6:40 pace and hoping to run second 8 at 6:35 with a fast finish. Ended up going out right on pace, must have been the coffee. So we were around 6:37 pace after the first 10 and it wasn't hard to get it down to a 6:34 average by the end. Not going to say it was a breeze, but it was solid, we talked the majority of the first 10 miles and the time flew by even after we stopped talking. Would love it if we could get these mid 40s temps for the marathon!
This week was solid, and helped by cool and drizzly fall weather.
Goal for the week:
Total Mileage 60
Tuesday: Track
Thursday: 8 miles @ 7:10
Wednesday and Friday easy day @ 7:50 or slower
Weekend:
18 miles @ 6:35 - 6:40
12 miles @ 7:20
How it played out:
63 miles
Monday- Massage and rest
Tuesday- 9.5 miles with track
Wednesday- 8 miles 8:06 pace
Thursday- 8 miles 7:00 pace
Friday- 7 miles 8:28 pace
Saturday- 12 miles 7:18 pace
Sunday- 18 miles 6:34 pace and 0.5 mile cool down
Tuesdays track workout was solid. 5*1600 targeting 5:52-5:55 with 90 second rests. Last time we did this workout I fell way off the pace in the last 2 miles. This week it felt solid the whole time. It was chilly and raining so we headed to a new track that isn't as slick.
5:53
5:53
5:50
5:51
5:40
No tempo this week with the focus being on the last hard long run. 18 miles targeting 6:35-6:40 pace. Again chilly and looked like rain, but lucked out and other than our feet we stayed dry. Skipped the regular Sunday 12 mile loop because I didn't feel like tackling our monster hill at 6:35 pace. Instead we did a 10 mile and 8 mile loop. First 10 targeting 6:40 pace and hoping to run second 8 at 6:35 with a fast finish. Ended up going out right on pace, must have been the coffee. So we were around 6:37 pace after the first 10 and it wasn't hard to get it down to a 6:34 average by the end. Not going to say it was a breeze, but it was solid, we talked the majority of the first 10 miles and the time flew by even after we stopped talking. Would love it if we could get these mid 40s temps for the marathon!
Transition Week and 1st Week of training for Columbus
Seeing as we had a tough week with a mile time trial followed by a hard track workout resulting in a blown tempo followed by a 5 mile race coach decided we could use a transition week before hopping on the marathon training wagon. AKA we threatened with mutiny if we didn't get a break ;)
Careful what you ask for I guess. I know rest periods are needed, but I always seem to come out of them feeling lackluster and seem to respond better to just piling it on. Who knows why. I know the break was necessary physically and mentally. With no real break after Boston followed by 12 weeks of hard training and racing in the heat I was due. But as the stats show that first track workout back after break was rough. I just fell completely off the map and coach was not happy with my effort composure etc. Time to get my head back on straight! (I do think I redeemed the effort with a hard workout the following day, a successful tempo, and a long run done solo all in a row)
Transition Week Goals:
Total Mileage 35 - 40.
Tuesday: Track. Easy session
Thursday: No Tempo run
Every other day easy.
Long run: 12 miles
Marathon Week 1 Goals:
Total Mileage 60 - 65.
Tuesday: Track (5*1600 with 90 sec rest targeting 5:55 to 6:00)
Thursday: Tempo run 7 miles @ 6:30.
Long run 16 miles @ 7:20.
Wednesday or Friday easy day 10 miles @ 8:10 or slower.
2 days easy.
1 day 7:20 - 7:40 pace
How it played out:
Transition week I took advantage of the lack of workouts and hit the trails with friends and just tried to enjoy the runs I did and veg out on the days I didn't run.
36 miles
M- Rest
T- Track 9 miles 7:34 pace with 2 miles of stride 100 jog 100
W- Rest
Th- Trails 7.7 miles
F- 7.5 miles 8:34 pace
Sat- 12 miles 7:32 pace
Sun- Rest (Cheering at a rainy cold triathlon)
Marathon week 1 (AKA Crazy madness week)
Monday-8 miles easy 8:23 pace
Tuesday- 9.58 miles with 5*1600 last two were 6:27 and 6:23 rest were 5:55-5:56
Wednesday- 8 miles with xc kids including 21 minutes of running out and backs under 6 minute pace on xc course
Thursday- 11 miles with 7 miles at 6:25 pace
Friday- 16 miles at 7:17 pace solo
Saturday- no official running, worked burning river, got in a few sprints during the day though taking care of problems :). Hiked 4.1 miles clearing markers from midnight to 2 am.
Sunday- 10 miles 8:19 pace in the afternoon
Just shy of 63 miles.
Careful what you ask for I guess. I know rest periods are needed, but I always seem to come out of them feeling lackluster and seem to respond better to just piling it on. Who knows why. I know the break was necessary physically and mentally. With no real break after Boston followed by 12 weeks of hard training and racing in the heat I was due. But as the stats show that first track workout back after break was rough. I just fell completely off the map and coach was not happy with my effort composure etc. Time to get my head back on straight! (I do think I redeemed the effort with a hard workout the following day, a successful tempo, and a long run done solo all in a row)
Transition Week Goals:
Total Mileage 35 - 40.
Tuesday: Track. Easy session
Thursday: No Tempo run
Every other day easy.
Long run: 12 miles
Marathon Week 1 Goals:
Total Mileage 60 - 65.
Tuesday: Track (5*1600 with 90 sec rest targeting 5:55 to 6:00)
Thursday: Tempo run 7 miles @ 6:30.
Wednesday or Friday easy day 10 miles @ 8:10 or slower.
2 days easy.
1 day 7:20 - 7:40 pace
How it played out:
Transition week I took advantage of the lack of workouts and hit the trails with friends and just tried to enjoy the runs I did and veg out on the days I didn't run.
36 miles
M- Rest
T- Track 9 miles 7:34 pace with 2 miles of stride 100 jog 100
W- Rest
Th- Trails 7.7 miles
F- 7.5 miles 8:34 pace
Sat- 12 miles 7:32 pace
Sun- Rest (Cheering at a rainy cold triathlon)
Marathon week 1 (AKA Crazy madness week)
Monday-8 miles easy 8:23 pace
Tuesday- 9.58 miles with 5*1600 last two were 6:27 and 6:23 rest were 5:55-5:56
Wednesday- 8 miles with xc kids including 21 minutes of running out and backs under 6 minute pace on xc course
Thursday- 11 miles with 7 miles at 6:25 pace
Friday- 16 miles at 7:17 pace solo
Saturday- no official running, worked burning river, got in a few sprints during the day though taking care of problems :). Hiked 4.1 miles clearing markers from midnight to 2 am.
Sunday- 10 miles 8:19 pace in the afternoon
Just shy of 63 miles.
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