Today I went to the High School track close to home to do some speed work again. For the past few weeks, I have progressively increased the difficulty of these workouts. I started with just 4 quarter mile repeats (1 lap), then 5, 6 then started doing half mile repeats (2 laps).
The goal for this workout was 5 half mile repeats with about 90 sec recovery (which I sometimes took to 105sec...).
I think it is important to have a very specific goal in mind before I start a workout, so in addition, I wanted to keep the pace under 6:00min/mi and keep each set at a very consistent pace.
Initially I went at 11am but the temperature was in the nineties (33 C) and the sun was relentless. Since I really wanted a quality session, I decided to wait until later in the day and I came back after dinner at 7:45pm.
Conditions were nearly perfect.
Unlike last time, I managed to keep my intervals fairly consistent. It is amazing how keeping with these speed workouts produces results week after week. This is very motivating.
Here are my splits:
0.51 mile - 2:58 (5:49mi/mi)
0.51 mile - 2:56 (5:46mi/mi)
0.51 mile - 2:56 (5:49mi/mi)
0.51 mile - 2:57 (5:48mi/mi)
0.52 mile - 2:56 (5:41mi/mi)
I believe I could have done at least one more interval but I may do another speed session later in the week.
Today I give myself a passing grade.
The goal for this workout was 5 half mile repeats with about 90 sec recovery (which I sometimes took to 105sec...).
I think it is important to have a very specific goal in mind before I start a workout, so in addition, I wanted to keep the pace under 6:00min/mi and keep each set at a very consistent pace.
Initially I went at 11am but the temperature was in the nineties (33 C) and the sun was relentless. Since I really wanted a quality session, I decided to wait until later in the day and I came back after dinner at 7:45pm.
Conditions were nearly perfect.
Unlike last time, I managed to keep my intervals fairly consistent. It is amazing how keeping with these speed workouts produces results week after week. This is very motivating.
Here are my splits:
0.51 mile - 2:58 (5:49mi/mi)
0.51 mile - 2:56 (5:46mi/mi)
0.51 mile - 2:56 (5:49mi/mi)
0.51 mile - 2:57 (5:48mi/mi)
0.52 mile - 2:56 (5:41mi/mi)
I believe I could have done at least one more interval but I may do another speed session later in the week.
Today I give myself a passing grade.
