Tuesday, April 21, 2009
'Finding my bearings' Speedwork
Today I did my first actual speed workout since last November. It was good, but I definitely lost some of my ability to throw down.
On the schedule:
1.50 miles warm up
3x800 @ 4:11 w/400m jog recovery
1.50 miles cool down
What actually transpired:
Mile 1.48: 9:44 av.pace (163 bpm)
plyometrics: 6:49min
800m: 4:02 (183 bpm) way too fast
RI: 2:04*
800m: 4:17 (182bpm) obviously
RI: 1:57
800m:4:16 (180bpm)
RI: 1:12
Mile 1.5: 10:15 av. pace (179 bpm)
* I did not pace myself correctly for the first interval therefore, jogging the 400 meters for recovery wasn't going to do it for me. I opted for a walking rest. Next time I will not be so kind to myself! Overall I felt out of shape, but am confident I'll be able to get it together for the next workout.
The plyometrics were great. I miss doing those. I used to do these religiously once a week, sometimes twice. I need to work that back in.
Also, I did some pushups, planks, and leg lifts for good mesaure. Again, used to do a good core routine after speedowork. Gotta get back into that.
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10 comments:
what do you do for plyometrics? It sounds like we're about the same place speed-wise! I know that you'll be blasting through your speed work in no time!
I have my intervals tonight.
Awesome times. I don't do much track speedwork but those times look awesome, you should be so proud of yourself!!!!
Nice job getting back into speedwork. I haven't done plyometrics since college.
Great job! We're in similar places with speed though you're a little faster.
I agree what do you do for plyometrics...I'd love to add some to our Track Tuesday!
awesome job!! it always takes me a bit to get used to intervals, i tend to go out way too hard on the first one too.
They will pay dividends in the end. Stick with it. I'm back on that wagon effective next week.
Great job.
Great job on the intervals! I always go way to fast on the first one too.
Nice job on the intervals. It takes me a few times to feel comfortable and to get a feel for how fast I should be going.
Good job! Intervals are not easy
I love a good plyometric workout too. Nice work on the intervals.
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