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!