Site:
http://nslog.com/
Miles:
315 total / 270 in 2012
Goal:

Can't say I really have a goal. I'm just running because it's something to do. I think eventually I'd like to enter some trail races. Probably. :D

Erik B. ran: It was a lot warmer w...

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  • 3 miles
  • 00:28 time
  • 08:53 pace
  • 376 calories
  •  
  •  
  • 0 ft climb
  • 183 max hr
  • 168 avg hr
    • Currently /5 Effort.
    effort /5
good 400 x 5 + 800 CD at Presque Isle 3.11 mi 00:28 08:53 pace

It was a lot warmer when I started! When I finished it was really quite chilly.

Anyway, today was Day One of Erik's Patent Pending Likely Horrible Mostly Self-Made Who-Knows-When sub-28:00 5K Training Plan. What that means is that I was to run a slow 400, then a fast 400 times four to six times. I ended up running five and throwing in 0.6 miles of cool-down at the end. Next week I'll shoot for doing six and cooling down with a 400, even if it's walking or something.

I was very phlegmy today, so I stopped to drink some water several times after the fast part of the interval. I'll try not to do that next time too. :)

First five 800s were 4:03, 4:25, 4:35, 4:30, and 4:36. The last one, my cool-down, was 4:34. I was flying pretty good on the first one, clearly. The speed portion was close to a 6:00 pace. The remaining speed portions were about 7:15.

My ability to judge instant pace is pretty bad. :) I like looking at my graphs after runs like this. :D

http://connect.garmin.com/activity/147735973

4 months ago via Garmin

Calories
376
  • Sarah W.
    Sarah W.
    Sarah W.

    You are fast! Maybe too fast? I mean, I don't know anything about anything and maybe I am just a slow poke...so, you basically split the 800's in two, running the first part slow and then second half fast to average out to your pace? Do you know your pace on the slower portions? I am horrible a judging pace too so I totally relate. But I am impressed with your speed!!

    4 months ago • Like • 1 person

  • Erik B.P
    Erik B.
    Erik B.

    Yeah, 1/4 mile slow (warmup the first time, "recovery" the subsequent times), then 1/4 as fast as I think I can run while maintaining the pace for that 1/4 mile. My recovery paces were around 10:00 miles, I suppose. Next time I might set my watch to auto-lap every quarter mile to get more accurate splits. Click the Garmin link for the graphs (the blue one).

    4 months ago • Like

  • Sarah W.
    Sarah W.
    Sarah W.

    Ok, I get it. Interesting...maybe I'll try something like that. I usually do run/walk on my long runs but I've been running my shorter runs straight...might be fun to try your patent-pending method one of these times. Your HR looks just like mine!

    4 months ago • Like

  • Erik B.P
    Erik B.
    Erik B.

    Wednesdays in my Patent Pending Plan are my "tempo run" days. Half a mile at 8:30, half backed off to 9:00. The idea is that 9:00 will feel nice and slow after pushing myself through the 8:30. Training plan notes are here: http://nslog.com/2012/02/03/running_training_plan .

    4 months ago • Like

  • Abby P.
    Abby P.
    Abby P.

    sounds like you have a great plan!!

    4 months ago • Like