Speedwork, I Hardly Knew Ya...

Today was the end of my 5k training speed sessions (thankfully). I really love the challenge of working hard and pushing the limits. But, I'd be lying if I told you it was fun.

Today was 8 x 400. I have to tell you, it was hard... but I really feel the improvement. And, it's also showing up in the results. When I did 7 x 400 a couple weeks ago, 3 of the 7 400's were at 1:34 or higher. This time, all 8 400's were at 1:32 or lower. I really improved on the back end (last 4 400's). In fact, my 5th 400 was a 1:29!! So, I can't deny that I am getting faster. I run my target 5k on the 4th of July and then it's on to the marathon training. If I don't PR, I'm gonna have a long time to chew on it.

Run recap
Warmup- 7:37
400 #1- 1:27, 400 recovery- 2:50
400 #2- 1:29, 400 recovery- 2:59
400 #3- 1:31, 400 recovery- 3:20
400 #4- 1:31, 400 recovery- 3:30
400 #5- 1:29, 400 recovery- 3:47
400 #6- 1:32, 400 recovery- 3:44
400 #7- 1:31, 400 recovery- 3:47
400 #8- 1:32, cooldown- 3:46

Running You Say?

I know, I know. I've been talking quite a lot about biking lately (did I tell you I got a new bike?). But, I'm still running too. In fact, I put in a pretty tough, good workout yesterday. I did intervals and managed to get 7 x 400 in. My plan has me doing them at my mile pace (1:40 per 400). But, I actually topped that by quite a bit on all 7. That makes me happy, maybe I'm getting faster after all...

That's not to say this was an easy workout. I think I dread these workouts more than any of the other fitness I do. Throughout the workout, I am constantly reminding myself why I'm doing it and how much longer I have to go. But, I think that is the same reason that I like the workout. Anything that tough has to be helping me. Here are the stats.

Run recap
Warmup- 7:16
400 #1- 1:27, 400 recovery- 2:54
400 #2- 1:31, 400 recovery- 3:15
400 #3- 1:30, 400 recovery- 3:27
400 #4- 1:32, 400 recovery- 3:32
400 #5- 1:34, 400 recovery- 3:54
400 #6- 1:34, 400 recovery- 3:42
400 #7- 1:35, cooldown- 6:46

Intervals on the Streets of NYC...

This might have been the strangest run of my life. I went to my hotel's fitness room yesterday morning and it was the most ridiculous thing I've ever seen. Very old equipment and treadmills that looked like they would fall apart if you walked on them. I tried to start my interval workout on the treadmill anyway. But, alas, every time I got up to speed it would shut down. So, I had to take it to the streets. With only a little time before I had to be at the event, I had to hurry.

So... instead of going over to Central Park, I had to get the interval workout in on the streets. I frantically jogged North and would run East or West down streets that were less busy during my speed part of the intervals. I was sprinting up and back streets to the delight/confusion of construction workers. But, I'm a slave to the schedule, so it had to be done. All in all, I still haven't had a stable interval workout (only done two so far). But, I have two more to do in this 5k plan. Maybe the next one will go better.

Here's the stats that I have... 1:40 for every interval (not sure if it was a true 400) and a total of 34:38 time running.