Wednesday, July 18, 2012

Back in Track

Made a rare appearance at an actual track this morning for my training run.  The group that I ran a relay with back in the Spring does a regular track interval workout on Wednesday mornings, and for the first time this morning I didn't have some sort of conflict and was able to join them.  I'm running my second 5k this Saturday, and I'd like to try and go sub 20-minutes, but haven't been doing speedwork as part of my Ultra training and didn't really have a feel for my potential to blow-up if I tried to go out fast.

The results were moderately encouraging.  The workout was a 1-mile warmup, 10x400m intervals with 200m recovery between, and 1-mile cooldown.  I generally felt good throughout, and was able to do the last 2 400s at sub 6-min-mile pace, which is really pushing it for me.  Here's the data:


So .... in terms of the 5k this weekend, I'm confident enough to roll the dice and shoot for a 6:15/mile or faster pace, still with the real possibility of a spectacular flameout at the end.  That's part of the fun of a 5k though, right?

10 comments:

  1. Sweet splits there my friend! I'd say sub-20 is yours!

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  2. Good luck at the 5k...looks like you are in great shape for your goal!

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  3. Way to go Crash! Now remember not to burn........

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  4. nice splits...

    be like Leroy Jenkins!

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  5. Nice running! Sub 20 will be yours - no blowing out early!

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  6. Holy fast! I love that your easy recovery in beteween 400s is my 10k pace :) GOOD LUCK!

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  7. Great splits! Sub-20 is most certainly yours!

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  8. WOW!!!! Great job.....can't wait to hear about your 5K results...go GET IT!!!

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  9. Great job on the intervals - woohoo! Hope your 5k went well. 5ks kill me, I think I'd rather run a few back to back marathons than I 5k...but they do make you speedier so I try to throw in a few every year.

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