On Friday morning, I was scheduled to do speed work. I really did not
feel like getting out of bed! Why are my rest days always
scheduled on weekends when it is gorgeous outside, and my
speed work is scheduled for dark and early when I don't want to get
out of bed!? (That's a rhetorical question, you don't have to answer
it!)
But get out of bed a did, because it had been two weeks since I had
really pushed myself in the area of speed, so I was due to run
some paces that has a “6” in the beginning of them.
I didn't decide what I was actually going to do until three quarters of the way
into my warm up mile. I would do 800s. I thought about Yasso 800s,
but that would require me having to know exactly how long it took me
to run each interval. That sounded like it was going to be a pain in the butt, so I just
sprinted an 800 and then recovered for the same distance. For my
first two 800s, the recovery period seemed too long, but by the
third, I was happy for the 4(ish) minutes of easy running in between
each sprint!
I don't really look down out my Garmin during speed work since it is
so dark out. Of course I have to know when each 800 begins and ends,
but as far as pace is concerned, I'll glance down once or twice per
workout just to see what's going on! It appeared that I was running
the 800s around my 5k pace (6:15-6:45). I was out of breath. My chest
was hot. I felt pukey. It was basically a typical speed workout.
Nothing notable. I just got 'er done.
Maybe I will try real Yasso 800s someday! From what I understand, you are only supposed to recover for the amount of time it takes
you to run the 800? That sounds like torture, but I am sure it's a great workout!
I only have 2-3 more speed sessions before my half marathon, and one
of them is going to be a RACE! I know I am really dangling the carrot
in front of you dropping that bomb on you at the end of this blog
post, but don't worry, I am posting about the races (yes I said
RACES!!!!) in a couple days...
How do you do 800s?
When you
do mile repeats, how long do you recover in between?
Reading this post reminded me of my Yasso 800s that I did this summer. I'd drive to a parking lot near a paved section of my running trail and just give er'! It was always the hottest day of the week when I had speedwork. But man I felt so good when I was done! I can't wait to hear about your RACES!!!
ReplyDeleteI think I remember seeing pictures of that! You were FLYING!
DeleteWow--impressive! Excited you have some races--what a perfect way to get speed work done! I just did my speed work on my bike. No rhyme or reason to how long the intervals or recovery are. Just go with the flow....
ReplyDeleteI used to do speed on my spin bike. What a great workout!
DeleteI can't wait to hear about the races you have planned!
ReplyDeleteTuesday I think I have a post scheduled about it. :)
DeleteI don't do 800s--I feel like I should but my coach has me do mile repeats, 2 mile repeats, and gulp...3 mile repeats! I do love speed work though--I like that you get to go all out and then rest/recover. That's my style of workout...
ReplyDeleteHow long do you recover in between your mile repeats?
DeleteAwesome job! I due a 400 recovery for both 800's and mile repeats, and 200m recovery for 400m repeats.
ReplyDeleteThanks for the info! :)
DeleteI usually do my 800s on a track. Warm up for 2-3 miles, and then 6x800. I walk/job 50-90% of the time it took me to do the 800 as recovery. So if it took me 3 minutes for my 800, I will wal/jog for 1.5-2.5 minutes for recovery and then begin again. I cool down for 2-3 miles after. I cry, whine, and suck a lot of wind. It's not pretty, but I love me some 800s!
ReplyDeleteThat sounds like a killer workout! It's like speed work + a long run! (for me anyway!)
DeleteI definitely believe running faster makes you faster!
ReplyDeleteSee I chose Friday because I feel GREAT on Fridays! Usually. lol.