Tuesday, June 08, 2010

Finding my speed

After Saturday's trail run, I headed out with the group on Sunday for 11K in cold and windy pouring rain. My legs felt fantastic after gliding through the woods the day before, and I was really able to pick it up on the home stretch. It feels good to be getting a bit of speed back.

It's been a while since I've done any kind of official speed work - May 6th to be exact! I have a 5K coming up in about a month and even though I still have a marathon to run before, I know I need to start testing out these legs with some short & fast running. Tuesday intervals are back!

This evening I ran from home to our local park paths for a warm-up and got started on 1000m intervals once I got there. (Hubs joined me for the second half of the workout.)

The results:

4 x 1000m
4:34 this feels pretty good, it's fun to go fast!
4:33 okay, I remember this feeling.
4:20 (!!!) keeping up with hubs, OMG I am going to die.
4:28 *gasp* *choke* *wheeze*

I'd like to be under 4:30/1000 for 5 repeats and I know I'll get there... just have to get back in the groove!

29 comments:

Sarah said...

I haven't done speed work in a while and so need to get back to it...it is just so hard!

ajh said...

You are so dedicated. You WILL get there.

Aneta said...

isnt speed work fun. hahhaha
that is how i felt running with the bf last week. he might be a big guy, but he can still run much faster than me.

im doing another 5k, in hopes to break 25 mins!! ahhhhh. lots of speed work for me!

and u will do great in ur 5k! i just know it!

Mel-2nd Chances said...

Nicely done! I'd have to be on my bike to get splits like that! haha!

Anne said...

WOW!!! You are amazing woman :)

Char said...

Great times on those 1k reps. Sub 4:30 is where I want to head too ... in time.

Momma Twitch said...

You're faster than I'll ever be!! Nice job. :)

Boris Terzic said...

Man speed work... I forgot about that.. Thanks for reminding me.

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Amy said...

You are so fast!

Jill said...

I think I'm one of the few that loves speedwork, at least intervals! Nice job getting back to the track!!! :)

destination262 said...

Yay for speedwork. It definitely pays off in the end. Way to get out there and bust through it.

J said...

Speedy speedy Marlene!! I don't know how you do those 1000m repeats! They are so hard! Great job!

TNTcoach Ken said...

Ha, while you were going fast, I was mowing the lawn. We are truly dedicated..... Ha

Laura said...

wicked. My clinic starts next week so I will be back at speed work sooner than I want to. I don't try to keep up with my hubs..he's wicked fast.

Stephanie Nichole said...

1) YAY for RnR Seattle!
2) YAYYY for speedy speedwork! Keep it up!
3) What are you thinking of running for the marathon??

Mark said...

I love the description of the 4:28.

dietitianontherun.com said...

Ha, I always love the breakdown of intervals by "thought process" ;) you'll definitely get back to 4:30s soon!

The Happy Runner said...

Looks like a good workout, Marlene! You'll be rocking 5 speedy repeats in no time.

Tricia said...

great job!

Bethany + Ryan said...

nice job! i did speed this morning but i just didn't have it today, i couldn't get anywhere near the speeds i was planning on. oh well, next week!

Kristina @goodnweird.com said...

speed work is on the docket for me tonight. i was supposed to do it last night but couldn't bring myself around it to it ;)

Denise said...

i'm doing no speed work right now and it's killing me. i forced an 8:20 pace last night just to prove i still had something left in me. i'm not letting the ultra take it all from me this year.

ShirleyPerly said...

Good work, Marlene!

I'll be hitting some speed work too as soon as I get over this darn cold I have -- GRRRR....

Heidi said...

I've been doing alot of that lately, and it is fun! Love the description *gasp* *choke* *wheeze* - very accurate - hahaha!

M-Rah said...

Great interval times!!

Sophia said...

Looks like you're doing a fabulous job! Keep up the good work! Running really does wonders. I just found this 5 reasons to start running now and I think I'm convinced!

runnernic.com said...

NICE job!!!!!

lindsay said...

Why does the feeling of accomplishing a speed workout have to feel so good? Makes you keep going back for more. Nice job on the K's! You are already close to sub-4:30-ing consistently. I think you need an even faster goal ;-) Devil's advocate perhaps?