Wednesday, June 3, 2009

I can do anything for 400m….

Okay well almost anything. This marks week three of speed training. I have been slated to do speed work twice a week, but that just hasn’t been happening. I manage to get it in once a week though. However I do plan to do it again tomorrow, so things are looking up. In addition to the speed work I have been aiming to weight train twice a week. I really think it's starting to make a difference.

Today was a 8x400 day. I warmed up for 800m and then started in on the 400s, doing 400m between each. I hit every single one at my goal pace of a 7:13 minute mile. I had to do these on the treadmill (which I set on a one percent incline), so it was of course easier to hit my times consistently. I was feeling really strong, my legs were holding up great, it was my lungs and heart that didn’t want to do it. They were protesting, but I hung in there and kept with it.

I realized as sweat was pouring down my legs and face, and I was sucking air, that it was only 400m, and that I could do anything for 400m. Plus I reminded myself that there is a reason it is called speed WORK. It isn't supposed to be easy and comfortable. You are supposed to be huffing and puffing and wiped when you finish, in my opinion. However after just three weeks I am already feeling stronger and faster. I didn't fatigue and have the overwhelming desire to lay on the gym floor in no shame to take a nap until the last 400... I think that's a good sign.

I'm figuring out how far I can push myself (on a good day), and my body is finally feeling back to normal, like that evil, life sucking marathon five weeks ago never happened. I might even venture to say, I'm feeling hopeful and confident my speed will improve a bit this summer after all! My body is loving the shorter yet speedier distances. So we will see if even a month of speed work pays off in a week in a half during the Rock, Chalk, Run 10K!


Here are my stats for speed workout number one this week (doing hill work tomorrow):
distance: 5.2 miles
total time: 43:01
400s speed: 7:13 per mile
total speed miles: 2
warm up, cool down and rest total: 3.25
rest pace: 9:40

As a reminder I started a group over on Runner's Lounge called All Things 10K, devoted to tips and tricks to getting faster at 10Ks, so if you have input to offer, feel free to head on over and join the crowd... all three of us!



16 comments:

Gov said...

While you're speaking of things I can only dream of achieving, your runner talks inspires this walker. I will press on with my morning routine and drag that dang numb foot with me and through perseverance, I will conquer that irritating weakness and regain the strength I once had.

D10 said...

Nice job! I really think weight training helps, plus for some reason, fo me anyways, it gives confidence.

I am sure you are going to get pretty speedy during the summer. Keep working it.

Marlene said...

Nice work on the 400s! I could have used that mantra during my intervals last night. BRUTAL!

Ashley said...

Nice work, Miss Speedy McQuick! You pretty much rock. ;)

J said...

I have found that continuing to do speed workout actually gives me more energy than just running! It is amazing! great job on the speed work...I think starting on the treadmill is good so you can know your pace.

Mel -Tall Mom on the Run said...

Great pace.. "Life Sucking" uh oh is that what I have to look forward to? Hmmmmm...

Mel -Tall Mom on the Run said...

If you ever decide to do a Marathon (or 1/2) in Seattle we TOTALLY need to run at least a portion of it together. If you are as funny in person as you are on your Blog I would probably just laugh the whole time..

teacherwoman said...

Lookin' good! Well done!

J said...

At my new job, I don't work fridays in the summer so the colorado relay would def be possible. The only thing is thats a long flight for me to Colorado and it prolly is expensive! I saw the relay on kristins blog but just happened to come across it.

J said...

I just looked at the price for the relay...its expensive! jeez! Maybe we should start planning this for next summer!

Kristi @ Sweet Cheeks said...

Great job! You are pretty much my running inspiration, haha.
Hope you are having a great day!

Chad in the AZ Desert said...

After 5 weeks, you should be fully recovered from the marathon. I like the speed work. I'm betting that not only will it improve your speed at the middle distances, it will also make you faster when you start training for another marathon.

Ace said...

That is some seriously hard core 400s, well done!

aron said...

AWESOME job on the 400s!!! speed work is so hard and you nailed it!

Mel-2nd Chances said...

Nice speedy running!! all this hard work will surely pay off! :D Well done.

Irish Cream said...

Woooo! Great job! It is amazing what a little speed training can do . . . glad to see it's going well thus far. Can't wait to see it pay off in that 10K!