Miles:
3012 total / 268 in 2014
Goal:

2013 Goals: not make my back pain worse, VA 10-Miler PR; have fun, be healthy; run some fun new races.

Scott B. ran: I LOVE speedwork (not...

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  • 4 miles
  • 00:34 time
  • 08:45 pace
  • 494 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
tired Early Speedwork 3.85 mi 00:34 08:45 pace

I LOVE speedwork (not really, but I keep saying it in my head so that maybe I'll start to believe it). I ran on the Randolph College track (a very nice facility) in hazy warm soup-like weather (69 degrees with 100% humidity @ start). Ultimately, I tried to start getting serious about my training today. I got up early (5:15A) and headed out for this scheduled speedwork. I was supposed to run 1 mi easy, 4 x 800 @ 3:33 with 2 min rest intervals, and a 10 minute cool down. I ended up running 1 mi easy, then 3 x 800 with 200 walking rest intervals, and 1 mi cooldown (in addition to almost a 200 @ with a stopped watch). I think the first 800 was on pace but the other 2 were 5 to 10 seconds off (I'll post later when I can upload the workout). I wanted to stop at 2 800s but pressed on for another sloppy one. Wish I could have completed the workout but I'm moving on. I've got a 7 mile tempo on Thursday.

Splits:
0.98 mi (8:53) warmup
0.50 mi (7:05) 1st "800"
0.50 mi (7:21) 2nd "800"
0.50 mi (7:16) 3rd "800"
0.98 mi (9:08) cooldown

  • Timothy G.
    Timothy G.

    Scott, awesome speedwork at an early start for a Tuesday!

    over 2 years ago Like1 person

  • Alfred H.

    Great speed work, Scott! This heat and humidity is forcing us all to make adjustments.

    over 2 years ago Like1 person

  • Bobbie D.
    Bobbie D.

    RMWC!!! I wish I were there!!! I always add walk intervals into my speedwork, too :). I'm SO EXCITED to see your Tuesdays have become speed days again! You'll start hitting your goal times again soon.

    over 2 years ago Like1 person

  • Scott B.
    Scott B.

    Woohoo...I just discovered that I'm in the 2nd week of a 16-week training plan, but I have 17 weeks to go! Since I started the 16-week plan in week 18, I get to repeat the first two weeks.

    over 2 years ago Like2 people

  • Scott B.
    Scott B.

    I am. Have you used a FIRST plan before, Mel? I switched from Higdon to FIRST last fall after I tore my medial meniscus and had to take some time off. It attracted me because it only has 3 runs/week and I was trying to save my knee.

    over 2 years ago Like

  • Jay
    Jay

    You must of had the need for speed and just keep telling yourself that you love it.

    over 2 years ago Like1 person

  • Mr Ralph
    Mr Ralph

    Speed work! I love it.

    over 2 years ago Like2 people

  • Pop C. Nice Job
    Nice Job:

    Great start to the day, Scott! Are you following a FIRST plan?

    over 2 years ago