Week 3 - Key Run Workout #1

Posted by Steve ()

July 24, 2007

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The first workout of Week 3 calls for a track workout, so it’s another early morning run for me at Landstown High School. After a 10-20 minute warmup, the goal was to run 1200m, 1000m, 800m, 600m, 400m and 200m on the track with a 200m rest between each effort - quite challenging as I’m required to run faster as the distances decrease.

My goal times according to the FIRST Training Pace Worksheet were as follows:

1200m     4:091000m     3:21800m      2:39600m      1:56400m      1:17200m      ? (not on the plan)

I knew, based on previous track workouts, I’d struggle to meet all of the goal times, but I hoped to be able to get fairly close and stay consistently close as the workout progressed. My actual times turned out to be:

1200m     4:19 (-10)1000m     3:33 (-12)800m      2:47 (-8)600m      2:03 (-7)400m      1:19 (-2)200m       :36

As you can see, I seem to get better (i.e. closer to my goal time), the shorter the distance. Maybe it’s partly due to being half asleep at 4:30am?? I must say, I am starting to feel stronger and faster during the workout and I’m confident I will start hitting my goal times pretty soon. I’m not overly concerned at the moment as the Sunday long runs are my main priority and so far I’ve hit the required pace in both of them.

Next up is some more cross training tomorrow evening, followed by another tempo run on Thursday after work. I’m hoping the cooler temperatures stick around for a few more days