Wednesday, June 03, 2009

Track Take Two

This evening I set out to complete my 3 x 1600m track workout after last week's failed attempt due to flooding.

Good news - the track wasn't flooded!

Bad news - my legs did not want to move very quickly today.

I wanted to quit so many times and I was way off pace, but I held on and finished it off, even if I wasn't fast enough.

Here's the run-down. (Target = 7:20/mi = 1:50/400m)


warm-up 2400m (1.5mi) @ 15:01

1600m (1:50, 1:53, 1:55, 1:54) = 7:32
Okay, maybe I can do this...pick up those feet.

800m recovery @ 5:05

1600m (1:57, 2:00, 2:03, 1:58) = 7:58
Ummm, this is hard. I suck.

800m recovery @ 5:08

1600m (2:08, 2:07, 2:07, 2:00) = 8:22
Oh my god, shoot me now. This is a long ass mile.

cool-down 1500m @ 8:21


I fell apart as the laps went on, but I have to give myself some credit for finishing it off. It's HARD running on a track... boring, repetitive, terrible footing on loose gravel. "A" for effort, but a "D" for execution. Ugh.

Overall: 10.0KM (6.2mi), 57:26

***

Today is National Running Day. I dedicated my 10 kilometres to Mel at 2nd Chances who is currently laid up with an injury. Can you spare a mile for Mel today?

28 comments:

Mel-2nd Chances said...

you're the sweetest... thanks for the 10k!! :D All these track workouts and speedy runs (even when you may not think the are) ;) will help you for your marathon redemption! Glad it was dry for you tonite!!

lindsay said...

glad you didn't have to whip out the bathing suit again for a track workout! i'm always wayyy inconsistent for my first few track/speed/interval workouts of a training plan. it takes a little bit of getting used to how hard you should go out and all. i'm sure you will see improvements as you continue along.

mel sure is going to have a ton of mileage from today!

I Run for Fun said...

Great speedwork! I give you lots of credit for sticking to the laps. Nice way to celebrate national running day!

RunningLaur said...

'A' for effort for sure - you toughed it out even though it sucked. You've got heart, girl!

Marcy said...

3x 1600 is no joke. That shiz is HARD! Hey at least you got it done ;-)

joyRuN said...

1600's are the WORST. Prolonged torture!

D10 said...

Way to push through 3x1600. They certainly aren't easy.

Mark said...

Way to push on through! Keep it up!

Lisa Slow-n-Steady said...

trackwork isn't fun. but it pays off!

Jess said...

Nice job on the track workout!

Jenn said...

You make me want to try track work! The track I know near me is fenced off though... maybe I should run to the one about 2km away (would be a good warmup/cooldown, right?).

Also, do you really speak in miles? Such a cool skill for a Canadian to have! It's still completely foreign to me :)

yumke said...

Hey, nice job at the track. Personally, I think the 3x1600 is one of the tougher ones. Four times around the track takes lots of concentration. I tend to go out fast in the first lap. let my mind relax in the second, concentrate on the third and give it all (you'll need it) on the fourth.

From what I've read, one of the benefits of the V02 workouts is to give youself maximum amount of time at high intensity levels so as long as it felt hard, you'll get the benefit.

J said...

I ran on a gravel track in high school and it is the worst! Last week when I did my 800s I couldn't lift up my legs either. Maybe next week will get better because I think your body will be more prepared and ready to go!

ShutUpandRun said...

Great job. Those are quick miles. Speedwork is SO tough. I always die. I know it's important, but I still haven't found a way to love it....yet.

chris mcpeake said...

good job on the speed work. Its always tough.

JenZen said...

HAHAHA - your repeats sound like mine. The first mile's great and then it's just downhill from there. But look at your 7:30 pace! AWESOME job girl!

Denise said...

You did so much better than a D!!

I hear you about the repetitive laps...I'm doing 22 1 mile loops on Sat to get my 22 miler in. Ugh!

Blyfinn said...

I hate mile repeats. You're strong for just getting out there.

teacherwoman said...

Nice work!

Jamie said...

3x1600 is tough no matter how you're feeling. way to stick with it and get it done!

Nitmos said...

I hear you on the intervals. I always bottom out at the middle interval and then pick it back up for some reason.

Jawsome said...

Yeah, gravel tracks were pretty much the bane of my existence in high school. Pounding blocks into cinder brick tracks would inevitably results in a squashed finger or toe!

Heather said...

I think 1600's are HARD . . . I'd rather do 800's any day. Good job getting out there!

trialsoftraining said...

girl that is a Hard workout!! And the track is equally as boring as the treadmil, except you don't have something Keeping your pace (i.e. the belt.) :) You did great! especially considering how exhausting this kind of run can be if you don't do it all the time.

Mama said...

Great job sticking it out!m I've never been brave enough to do 1600s. One of these days...

MCM Mama

eatingfree said...

You DON'T suck...great job keeping at it! It's funny that we did the exact same track workout :) It reallly is different running on the track, I'm still getting used to it. Hopefully it will pay off!

Fair Weather Runner said...

you rock the speedwork, doing it outside (i think) is so much more difficult. so great job!!

EndorphinBuzz said...

Thanks for the inspiration, I did the same workout yesterday and your are 100% right, this is tough!!!