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.
Monday:
- 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 Stationary Bike Time: 4 hours
Total Pushups: 15 x 20 sets
4 comments:
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:)
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!
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.
800's are tough because you just gut it all out. Very nice schedule for the week; hope it's all coming together nicely!
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