Confidence Boost

Tuesday, August 9, 2011--Henderson HS

Today, I had a pretty encouraging workout. We were assigned 3 x (1200-100 jog-400-300 jog)--4 sets if you're training for a marathon or half-marathon. We were missing a couple of guys (e.g., John Manion, Joe Breslin). Ed was there, and my pal Justin joined us. We said we'd run the first 1200 in 6:00 pace. Not! 4:17. We followed that up with a solid :75 400. I then went 4:13/:74 and 4:03/:80 (ouch). Everything went well, except the 80s last 400. I should've given it a stronger effort. I could've run faster and gone out with Ed, but I let him start 7-8 seconds ahead of me. It was good to run with Ed during the first two sets and to pull him along on the third 1200. It gave me confidence that I can hang with him!

Run 1: 4:17/:75
Run 2: 4:13/:74
Run 3: 4:03/:80


Here's the replay of similar workouts (the one 2 years and 2 months ago is nearly identical):

Tuesday, March 29, 2011

The spring is upon us, but it sure doesn't feel like it. Henderson, 29 degrees, slight headwind.

Henderson. 4 x 1200. 5K pace. 200 jog in-between.
Run 1--4:25 (44 sec/200; 5:55/mile pace. 18:20 5K pace.)
Run 2--4:18 (43+ sec/200; 5:46/mile pace. 17:55 5K pace.)
Run 3--stopped at the 600 (2:07). Then, rejoined group with 200 to go.
Run 4--4:12 (42 sec/200; 5:38/mile pace. 17:30 5K pace)

I stayed with the top group. Two of us broke off on the last one. I have to get these 1200s down by 5-10 seconds and soon. Despite stopping on the third one, this workout give me the confidence boost I need to leave my indoor season behind and to forge a new path for the spring season. Mileage: 5.5

Tuesday, 10/5/10, which was Wet, Windy, Colder. Henderson.

4 x 1200. 5K pace. 200 jog in-between.
Run 1--4:35 (46 sec/200; 6:06/mile pace. 18:55 5K pace.)
Run 2--4:13 (42+ sec/200; 5:37/mile pace. 17:25 5K pace.)
Run 3--4:11 (42 sec/200; 5:35/mile pace. 17:19 5K pace)
Run 4--4:03 (40 sec/200; 5:24/mile pace. 16:44 5K pace)

Average run--4:16 (42+ sec/200; 5:41. 17:39 5K pace)


I also did this workout on 8/31/10:

4x1200 at or below 5K pace with a 200 jog rest. That morn, everyone agreed to take the easy...6 minute pace. We thought we'd do 45s...as in 45 seconds per 200, and then drop a second per 200 for the other 1200s.
Trial 1: 4:31 (~45s)
Trial 2: 4:23 (~44s)
Trial 3: 4:17 (~43s)
Trial 4: 3:58 (~39s)--

Tuesday, 5/19/09—

Henderson. The workout was 3 X (1200 5K pace, 200 jog, 400 faster than 5K pace, 400 jog). This workout seemed quite reasonable to me until after I completed the first set. I ran 4:21, then 84. During the 400 jog in-between sets I had to stop to tie my shoe. I fell behind on the jog and the just fell apart like wet newspaper. I hopped into the 1200 with the second group, but had to stop again 600 meters into the 1200 because of my shoestring. I was at about 2:10. I felt like I was in the twilight zone. I hopped into the next 1200 with the first group and struggled on the last 400. Like some out of shape wimp I was wheezing and sucking wind. During the jogging phase, I had to tie my shoestring again, which meant I fell behind for the 400, which I did alone in a pathetic 1:34. This workout sucked for me. I could not be more disappointed. My legs were dead, too. What a waste!
1.2 mile warm up
1200,200,400=1.12
400,400=.5
600=.35
1200,200,400=1.12
1.2 mile cool down
5.5 total