So, I've been doing track workouts every Tuesday for over a month now. But this is the first time I actually had goals in mind. The past few times, I was just kind of out there... running intervals fast-ish, but not really paying much attention to how fast. But, now that I've got some major goals for improvement, it was time to get down to business.
The plan: 3 Yassos. Which, for you non track-ies... is 3 repeats of 800 meters (aka half mile) at my goal marathon time. So, my plan was to run 3 repeats at 3:59.
Repeat #1: So... I really have no sense of what speed I'm supposed to be running. I mean... Essentially we're talking 8 minute mile pace and I'm so not used to that, that I had a hard time translating that to actual pace and stride. I ended up with a 4:01. Which... I was a little disappointed in, because I felt like I really pushed myself.
Repeat #2: I started out faster this time around. I knew I just needed to be a couple seconds faster than before, but I know that I end up running the last 400 meters significantly slower, so I wanted to start strong. I was thrilled when I ended this repeat at 3:49.
Repeat #3: Again, I started strong... but I tried to maintain it. You know what I hate about track workouts? I hate the curvy parts. The curvy parts (is there a technical name? There must be) SUCK. But, I pushed and pushed and guess what? I ended up with a 3:40!
Now, at this point... I REALLY should have done another repeat. I mean... is 3 really enough to do much? Ehhh.. maybe, maybe not. But, I was happy with my results and decided to end with just the three. I'll do 4 next week.
My legs were complete jello on the run back to my house. And then I realized... Ummm... so, it's probably not a good idea to do lower body strength training the day before speed workouts. Which is exactly what I did yesterday. Duh.
I couldn't help but think of this funny quote from It's Always Sunny in Philadelphia during one of my repeats...
"My form is perfect--I'm like Jerry Rice. Feel that stride, so fluid and fast. I've got the stride of a gazelle: a beautiful, beautiful gazelle person. My body is achieving a perfect symmetry right now. Its that long, lean muscle I've worked so hard to achieve. I should've popped my shirt off first... g*dammit, I really should've popped that shirt off. I wonder if there are any women watching from the sidelines."
Dennis from Episode: The Gang Gets Invincible.
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7 comments:
yea lower body workouts and speed training don't mix...I've learned that lesson. 3 is good to start out with and then you can build them up but you also want to be able to run home. I've found hill repeats helped my speed a lot also.
You are going to be kicking my ass when I get back!
I actually like to do leg workouts while training, but you're probably right, not before a sprint/hill workout.
I agree, lower body workouts should be completed after you do your repeat/interval workouts that way your legs wont be so tired for the intervals and also that way you are pushing them to exhaustion after running! Keep up the good work on the repeats, its good to start out at a small number and work your way up!
I did the same thing this week...lower body workout and track..yuck my inner thighs were screamin'! Good job on those repeats...you know I hate them to death! But believe me in the end it will all pay off!!!
Aim to be able to do 8-10 yassos at the 3:59 pace and aim to be STEADY on each yasso -- try not to start strong b/c you know you'll fade, instead, try to build the strength to stay at a steady pace throughout each repeat. Awesome start, the pacing and steadiness will come soon.
It is useful to try everything in practise anyway and I like that here it's always possible to find something new. :)
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