Thursday, January 22, 2009

Today's Special

(No, I'm not referring to one of my favourite childhood television shows.)

Thursday is clinic night and tonight a lactate threshold sandwich was on the menu: 3K warm-up (slice of bread), 3K at lactate threshold pace (the meat), 3K cool-down (other slice of bread).

Although we stuck to our respective pace groups, we completed the LT portion of the run on a paved trail at a local park so we were all able to run at our own pace and meet up at the end for the jog back. I don't train with a heart rate monitor so it is hard to know what my actual lactate threshold pace should be, but I ran based on how I felt and tried to hold a 9/10 effort. I was pleased with my splits of 5:04, 4:53 and 4:51 (equivalent to 8:09, 7:51, 7:48 per mile).

It felt good to push hard and I had the almost-feel-like-I-could-vomit going on. My legs held up well, although I was really feeling it on the jog back. Next week the 'meat' increases to 4K - woohoo!

Total numbers with warm-up and cool-down:
8.96K = 5.57mi
51:05
5:42/KM = 9:10/mi

As compared to yesterday's hilly run with a friend:
7.88K = 4.9mi
50:38
6:25/KM = 10:19/mi

20 comments:

Blyfinn said...

Sounds like a great run to get out the cob webs in the legs and make yourself feel god about pushing.

Melanie said...

great job Ms. Speedy!! You still doing the 8k race this weekend? If so, good luck! Have a great race!

Run Mommy said...

Looks good! I have a heart rate monitor and hate using it so i also go with my gut on what my LT is...I hope we are right! :)

RunningLaur said...

Sound challenging! I'm impressed!

littlesack said...

sounds really challenging! Impressive split time. Dont you love/hate the "I want to puke feeling"?

Amanda said...

Way to go! I love the almost-puke feeling after it has passed, makes me feel like I accomplished something:)

J said...

Great job on the run! Gotta love that almost throwing up feeling! Have a goog weekend!

BeachRunner said...

Great job on the speedies.

Heather said...

Great run. I've got some lactate threshold runs on the schedule coming up and I am nervous!

Marcy said...

Great job chica! That is one sandy I would not want to bite into LOL

Lily on the Road said...

You've got to love those kind of "sandwich's"

Denise said...

Great job! Speedy!!

Janice {Run Far} said...

I'm with Denise...
Great job! Speedy!

Steve Stenzel said...

Nice pace! Way to go, speedy!!!

joyRuN said...

Awesome job with the sandwich :)

Have a great weekend!

Lisa Slow-n-Steady said...

Good job on your tough workout.

The Happy Runner said...

NICE! LT runs are tough.

tfh said...

Great pace! It sounds like a good way to do it, with the group...must be helpful just to have others around, even if you're going at different paces.

lindsay said...

great job pushing yourself in the speed workout! gotta love group runs to help give you that extra push.

yumke said...

Good running. I think you're very speedy,, sub 5 kilometres are nothing to sneeze at at all, what kind of PRs you think you can set based on your fitness?