Sunday, November 29, 2009

Training 11/23 - 11/29

Monday I did my first track workout in...I don't know how long. Probably since college. Although I can't argue that there are tangible benefits to running track workouts, I'm not particularly fond of them. I opted to do the workout because there was a time when I could run the 5K much, much faster than I can now, and I want to be fast again. That means track work. As I was running circles, I came to realize that if I really want to be fast again I'm going to need to join a running club. Track workouts by myself just aren't going to do it. I need other runners around me. My local running club actually meets at the high school track that I did my workout on, which is running distance from my house. Not a bad deal.

The aftermath of my college running days prevented me from joining a running club or even racing for a number of years. Don't get me wrong. I LOVED running in college. I loved my team and my coach, but after academics I gave them everything I had left. When I graduated I was a hobbled mess, with no desire to ever race again. I never stopped running though. After having a baby, the desire to race again has re-emerged. I've run a few races here and there, but I haven't honestly used the best methods for training. I need to commit to a real program. I need other runners around me that share my passion.

I won't be joining a running club immediately. I have some other priorities, but sometime in the not too distant future I see myself running with a group. For now, I want to concentrate on slowly increasing my mileage and running properly. I'm not going to worry about speed. Once I'm happy with my base, I'll think about getting faster.

Oh, back to the track workout, I had planned to do a 400 m, 800 m, 400 m, 800 m, 400 m, 800 m, 400 m with 200 meter jogs in between intervals. It's a great speed workout before a 5K. I wound up skipping the last 800m and my jogs wound up being 400 m. I just haven't been on the track in such a long time. Also, I despise 800's. I've never been able run a decent 800 workout. It always left my college coach puzzled. Besides slow 800's and longer rest than I should have taken, the workout went well. I wasn't wheezing afterward and the legs felt good. And my turkey trot went well, so it was worth the effort.

  • Track workout
  • 1.5 mile warm up
  • 400 m = 1:25, 800 m = 3:06, 400 m = 1:26, 800 m = 3:14, 400m = 1:28, 400m = 1:28
  • 400 m jog between intervals
  • 1.5 mile cool down
  • Total = 6.25 miles
  • 6 x 20 pushups
  • 80 minutes easy on the stationary bike
  • 4 x 20 pushups
  • 80 minutes easy on the stationary bike
  • 5K race
  • 1 mile warm up
  • 3.1 miles at 6:31 pace
  • 2 mile cool down
  • Total = 6 miles
  • 7 mile easy run at 9:50 pace
  • 80 minutes easy on the stationary bike
  • 7 mile easy run at 10:20 pace (with the running stroller)
  • 5 x 20 pushups
Total Running Miles: 26
Total Stationary Bike Time: 4 hours
Total Pushups: 15 x 20 sets


Running and living said...

I think the 800m thing is mental. Once you decide that it is not that bad, it will not be:)
I am doing the same now, building up mileage. For Boston I am planning to run 5x/week and get into the 50s for a couple of weeks. If I get injured, I get injured, but how would I know otherwise? Not sure if you are still doing longer runs these days, but if you are, we should get together:)

Katie said...

Ana-Maria: Yeah, running 800's is probably a mental thing. It's funny any other interval on the track is fine. It might be that I go out too fast for the first 400.

I'm going to increase the number of days I run too. I might even go up to six days depending on how I'm doing. I'd like to get up to 50 miles a week too.

Eventually we'll definitely have to get together. For now though, I'm trying to make my runs 7-8 miles. And I'm running them soooo slow! I really want to focus on that achieving that base injury free!

Michelle said...

I have finally had a chance to check out your running blog! i will have to live vicariously through you for a while as my shin splits are so bad I can't run for now. I grew to really love track workouts. I just started them this summer. My boot camp instructor wanted company so I joined her. I was amazed at what it did for my running. i find the 400 to be the toughest distance for me. It always leaves me dry heaving at the end. I am looking forward to getting back to it.

Jill said...

800's are tough because you just gut it all out. Very nice schedule for the week; hope it's all coming together nicely!