Today was supposed to be an easy run for an hour. It has been a long time since I did any speed work/running faster by any means. I can't even remember if I did any speed work for my last marathon in September. Next Thursday I am supposed to do a speed workout, so I decided I would try it today and see where I am at. Well I have got a lot of work to do.
The plan was to warm up for 10 minutes, with the second 5 minutes of those 10 being around a 7:38 pace. The workout was to run for 90 seconds at a 5:12 pace, followed by 3 minutes at an 8:52 pace as recovery, and repeat this 10 times. Then 5 minutes at 7:38 pace, then 5 minute cool down.
Well.... the warm up and cool down went well :)
My average paces while trying to hit 5:12 were: 5:35, 5:23, 5:19, 5:36, 5:36, 5:25, 5:34, 5:33, 5:29, and 5:29
My average recovery paces trying to be around 8:52 were: 8:09, 8:40, 8:45, 8:55, 8:48, 8:35, 8:43, 8:38, 8:50, and 8:59.
I have never thrown up from a workout, but I thought I was going to during this workout. I am out of shape and have a long ways to go, but I think this was a good start to getting there.
Total time was 65 minutes, average pace was 7:26.
| 