10 is the number of 400 repeats I did today!
Although I didn't see his comment until AFTER my run, I feel like I should say THANK YOU to Mr. Running Man Wannabe for his light kick in the behind regarding all my whining as of late….So Andrew, there you go: Thanks. BUT, guess what? I’m still gonna whine. And yes, I would like some cheese please!
Sarah and I decided to meet at 9 AM despite the heat advisory and the High Ozone Alert. Right now (as I write this) we are sitting at 99 degrees. Someone tell me when I actually moved to the SUN? Anyway, how do you prepare for an hour of speed work at the track when you know it is going to be unbearably hot?
With a frozen water bottle, two water bottles with ice water, an empty shaker with protein powder waiting for water for after the run, and a bottle with frozen AMP in it. I learned that if I put my performance drink in the freezer the night before it is perfect for the morning workout! By the time I am ready to drink some it has melted just enough. And it slowly melts but stays refreshingly cool! SCORE!
I had 10x400 repeats on the plan for last week but I quit after 6. I was hot and felt like I couldn’t breath. Today, when I met Sarah at the track I told her I wanted to do 10, but would be happy with at least 7. I got started and quickly lost count. With my Garmin set to Interval training I don’t really have to keep track, it tells me when to go fast and when to slow down and best of all it tells me when I am DONE. With my recovery laps I jogged mostly but I was not too proud to walk. It’s just not smart to over do it in those high temps.
I also re-evaluated my “5k race pace”. The plan says to run 10x 400 at a 5k pace. I generally run these at what I wish my 5k pace is, anywhere from a 6 min/mile to 7 min/mile pace. Today I tried to bring the pace up mainly so that I could complete all 10 repeats. It worked. My fasted lap was my first and 1:41 (or 6:45 min/mile pace) my slowest fast was repeat #6 at 1:57 (or 7:49 min/mile pace). I would be thrilled with a 5k at a 7:49 min/mile pace.
I am hoping my last ditch effort with speed work will make a difference come June 25 when I toe the line to Rock N Roll Seattle because apparently, when I registered for this race months ago I had HIGH hopes for a serious 4 min PR! I got my confirmation sheet today and this is what slapped me in the face: Predicted Finish Time: 1:51. Uhhhh…..ok? I guess I’ll be racing!! I’m actually kind of excited for my first ambulance ride! Who’s with me?
Anyone else in corral 7?
Here I am, in my I Just Completed My Speed Workout pose:
After the speed work I skipped my swim workout. There was no way I could do it…Tomorrow though is a bike ride and I wont skip my swim.