It turns out this is the first week of Twin Cities Marathon training! I only discovered that today. I whipped up a training plan really quickly, and by that I mean I printed out calendar pages for June – October and wrote down weeks 3-18 (because whoops, I’ve only got 16 weeks left) of Hal Higdon’s Advanced 2 marathon plan, with some modifications. I don’t take rest days on Fridays, and I moved around a few other workouts to accommodate a couple 5Ks I’ve entered, as well as some travel I have in August.
The good news was the first two days of workouts were just 3 mile runs, and I did 3 mile runs (approximately) on Monday and Tuesday! So I was right on schedule. This evening, the plan called for 4×800 repeats. I don’t have a track nearby, so I just did half mile repeats with quarter mile walking breaks. I have not run fast in a long time, and wow it was tough. I ran by effort/feel, rather than by pace, because I really have a hard time targeting a specific pace. I was hurting at the end of each repeat, though I was still in control of my breathing, and I was able to recover fully during the walking intervals, so whatever pace I was running wasn’t terrible. I looked at the data on MovesCount afterward and my pace was also fairly even.
I was worried that this hard effort would result in slower than 5K pace or something else depressing. I didn’t look at the pace on my watch while running, so I had no idea if I was sucking wind or if I still had a little speed left in me, and I had no idea if I was being consistent between reps. Upon investigation, it appears I nailed it:
Lap 1: 9:04
Lap 2: 8:56
Lap 3: 8:57
Lap 4: 8:56
I rule! Kind of. This sounds super humblebraggy of course, but I was definitely running too hard. I want to run TCM in 5 hours, so my half mile repeats should take 5 minutes, at a 10:00 pace. I need to rein it in and do the workout as prescribed next time; I need to run a pace I can sustain for more than 4 reps, and tighten up the recovery pace (anywhere from 17:45 to 20:25 pace, although I was talking to a passerby during the slowest lap).
I’m excited to have a training plan again! It is nice to have some focus and some built-in variety to my workouts. I’m still looking for another race or two for the summer (a 10K and a half marathon, I’d say) to give me some chances to measure my progress and to stoke my competitive fires.
3 thoughts on “Speeding Up”
Have fun with your marathon training and good luck at the Twin Cities Marathon! I’ve found that my first repeats when I do track workouts are typically the slowest because I’m still trying to get in the groove, and then my middle ones are usually the quickest.
My goal is to try to run them consistently, but that’s so hard. I was pretty happy with how things turned out this time, but with more repeats I don’t know if I’ll be able to be as consistent.