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.

10 comments:

the gazelle said...

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.

Amy said...

Awesome times. I don't do much track speedwork but those times look awesome, you should be so proud of yourself!!!!

seejessrun said...

Nice job getting back into speedwork. I haven't done plyometrics since college.

Alisa said...

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!

aron said...

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.

Missy said...

They will pay dividends in the end. Stick with it. I'm back on that wagon effective next week.

Great job.

Jamie said...

Great job on the intervals! I always go way to fast on the first one too.

D10 said...

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.

Jocelyn said...

Good job! Intervals are not easy

X-Country2 said...

I love a good plyometric workout too. Nice work on the intervals.