The most dreaded element of my 10K training is the speedwork. Though I generally complete it, I always go into it feeling certain that today I'll crash and burn. The plan for today called for 6 miles with a warm up, 5x800m@3:20, w/4 400m jogs, and cool down. So, off to the track at the local high school
SPLITS:
0.21 mi X 2:55.88 (walking warm up)
1.79 mi X 15:52.00
800 m X 3:21.31 (kick it up a quarter notch next 800 m)
400 m X 2:13.84
800 m X 3:19.00
400 m X 2:14.89
800 m X 3:17.71
400 m X 2:14.15
800 m X 3:17.34
400 m X 2:19.65
800 m X 3:13.29
2.0 mi X 16:35.93
OK, not bad -- negative splits and all but one 800m was sub-goal. Nonetheless, the next time out, I'll still dread those repeats.
Run well, y'all,
Bob
3 comments:
Hi Bob
I hear you... I really do dread doing 800s. I know this kind of all out speedwork does make a difference, but it is almost constant pain... very nice splits though.
Just dropped in to wish you and your family a peaceful Easter.
It is a time of great sorrow, yet a time of great Joy.
Speed work is tough. Great job with this run. You've inspired me to try to go a bit faster too.
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